Balanced diet: 5 steps to stay fit by eating right
Following the right diet does not only serve to lose weight, but above all to maintain a healthy lifestyle and stay fit. In fact, although it is always necessary to have the opinion of a doctor or a nutritionist before starting a diet, the balanced one is more like a "nutrition education, which can be adjusted if the main purpose is weight loss. The goal" it remains to provide, every day, all the nutrients in the right quantities, not excluding any macronutrients, ie carbohydrates, proteins and fats, and micronutrients, such as minerals and vitamins. Also, unlike the slag-free diet, the balanced diet accepts fiber and whole grain products.
In this article we will show you the 5 steps to follow for a healthy lifestyle from a food point of view, but don't forget that when you go on a diet, you must always keep these 10 tips in mind:
1. Eat five meals a day
It is now known that within a day it is always better to consume five meals instead of the traditional three. In fact, by inserting a snack in the middle of the morning and in the afternoon, the sense of hunger is controlled and the production of fats from sugar is limited. In excess. According to nutritionists, the ideal would be to divide the percentage of daily calories as follows:
- Breakfast: 25%
- Snack: 10%
- Lunch: 30%
- Snack: 10%
- Dinner: 25%
The snack can consist of different foods, including yogurt, dried fruit, fruit and vegetable juices or a fruit.
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2. Choose the right foods
As already mentioned, a balanced diet does not exclude any of the foods considered healthy and is very close to the traditional Mediterranean diet. Vegetables, fruits, cereals and legumes are very important foods, because they bring both carbohydrates and vitamins and minerals into our body. In addition, grains and legumes are excellent sources of protein, which is an ideal solution for those following a vegetarian or vegan diet.
On the other hand, if you choose an omnivorous diet, meat and fish are welcome even if with weekly limitations. In fact, it would be better to limit red meat to less than two portions, while fish should be eaten at least two or three times a week. The important thing is to cook these foods in the right way: you prefer cooking in foil or steam, otherwise you resort to a non-stick pan, with only a light brush of extra virgin olive oil.
Finally, in the balanced diet it is necessary to pay attention to how the various foods are seasoned, even if the main purpose was not to lose weight. Always opt for extra virgin olive oil and limit the various fats of animal origin.
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3. Drink plenty of water
In adulthood, the body of every man and woman is composed of approximately 55% -60% water. Drinking still water regularly throughout the day not only promotes hydration, but also facilitates digestion and cleansing. of the digestive tract. In general, you should take at least 8 glasses of water a day, equal to 1.5-2 liters. This need can vary according to the level of physical activity that takes place and the perceived external climate. It is very important to drink not only during meals, but throughout the day: furthermore, we would like to remind you, the water is calorie-free.
In a balanced diet it is highly recommended to consume tea and herbal teas, without sugar and at most with a drop of cold milk, during the mid-morning and afternoon snack. In fact, in addition to increasing the daily water intake, they limit the sense of hunger and help the body according to their active ingredients. For example, green tea is an excellent ally for the metabolism of fats, while the infusion with fennel deflates the belly.
4. Avoid salt and sugar
The foods we introduce into our body already naturally contain the necessary amount of sodium. Thus, no more salt must be added to dishes, also because it is a substance that can be harmful both for the kidneys but also for the heart, blood vessels and cevello.Getting used to eating without adding salt takes a few weeks, but after this time the natural foods will appear tasty at the right point, while those seasoned in the previous way will seem too salty. If you want to give a touch of flavor to the various dishes, it is better to prefer spices, such as pepper, chilli or curry, or aromatic herbs, such as basil, rosemary or sage.
Likewise, sugars contained in sweets and some drinks, including alcoholic ones, should be avoided. All these products bring a high number of kcal in the organism and go against the principle of a healthy diet. However, eating in a balanced way does not mean giving up any sweet delicacy, but it means limiting its consumption to only once a week, maximum two. In addition, it is recommended to prefer traditional Italian baked desserts, which contain more starch than fat and sugar, and to check the products that are usually spread on bread or rusks, such as jam.
5. Maintain a healthy lifestyle
A "healthy and balanced diet is not the only way to feel good." In fact, to stay healthy it is necessary to maintain a correct lifestyle, which also includes physical activity. The "quantity" of sports to be practiced per week varies according to the physical conditions of one's body and weight, but, normally, you should do at least 100-150 minutes per week of cardio exercise, with activities such as running, cycling (or stationary bike) or swimming, or at least two muscle training sessions, with weight lifting or posture and toning sessions such as Pilates Practicing physical activity is good not only for those who want to lose weight, but also for those who simply want to stay active and keep their weight stable, indulging in some gluttony every now and then!
Example of a balanced diet menu
The daily caloric requirement varies from person to person, based on many factors including age and whether it is a man or a woman. Normally, an adult would need about 2000 kcal per day, but this figure decreases if we talk about a diet We offer you an example of a menu for a balanced low-calorie diet.
Breakfast:
- green tea or coffee or low-fat milk
- egg whites omelette or raw ham or wholemeal rusks
Snack:
- green tea or herbal tea
- centrifuge of fruit and / or vegetables or juice
Lunch:
- wholemeal pasta with shrimps and courgettes or brown rice with vegetables and cheese
- mixed salad dressed with a drizzle of extra virgin olive oil
Snack:
- green tea or herbal tea or coffee
- fruit salad or low-fat yogurt
Dinner:
- grilled chicken breast or baked salmon
- cereals or wholemeal bread or grilled vegetables or boiled potatoes
The quantities of foods vary according to each individual. Normally, for men the portions of carbohydrates are around 80 grams, while for women around 60. For proteins, however, it goes around 150-170 grams for an adult man and for women around 130-150. .
We remind you that before following any diet, it is advisable to seek the advice of a doctor or an expert, because health comes first!
For more information on the balanced diet, visit the San Donato Hospital Group website.
