Guidelines to organize a food plan
Posted on March 4, 2014 by john in Health Food
What does a complete and balanced food plan?
A balanced diet plan is one that provides each individual with all the necessary food to meet their needs, maintain health and prevent the onset of disease.
Each person has specific nutritional needs for amounts depending on their age, sex, height, daily activity performed and also according to their health status. Now that our bodies get sick and can not perform its functions must try to meet the four fundamental laws of nutrition, recalling once again that food should be :
• fill, so you should provide all the nutrients required by the body in sufficient quantity : carbohydrates, proteins, lipids or fats, vitamins, minerals and water.
• balanced keeping a certain ratio between carbohydrates (55-60 % of total calories for the day ), proteins (12-15 % of total daily calories ) and fat (25-30 % of total calories day ).
• varied, so you have to choose between the greatest possible diversity of foods in our rich food supply.
• adequate quality and quantity, taking into account that should be provided according to age, sex, physical activity, type of work etc.. To help keep the weight within normal ranges. To stay healthy, not only what you eat but how you eat and how food is distributed throughout the day.
How to distribute food throughout the day
we must realize that the daily food also deserves our attention and sort is daily gaining in health.
It is important to distribute food in 4-5 meals a day depending on the pace of life and that guarantees an adequate supply of nutrients.
The distribution is more balanced breakfast, mid morning, lunch, snack and dinner.
Breakfast
a proper breakfast gives us the energy we need to start the day with energy and vitality. Breakfast is essential for everyone, especially for children because it has been proven better physical and intellectual performance in those incorporating it daily.
It is very healthy to begin with a glass of water and the intake of vitamin c, a juice or citrus (orange, grapefruit, tangerine, kiwi ) is sufficient to stimulate the immune system.
Also must contain a sufficient intake of carbohydrates depot you can get bread or cookies made with whole wheat flour, and complete some dairy product intake to ensure the intake of proteins, vitamins and calcium essential for the health of our bones.
Midmorning
Eat a fruit or a low fat yogurt plus a glass of water will help us get to lunch with less appetite and achieve a more balanced menu choice.
Lunch
here vegetables play a very important role because we satiate the appetite providing few calories and lots of vitamins and minerals that the body can not synthesize.
It is important to add some of the portions of proteins that we consume in the day, they can be of animal origin ( fish, lean meat, chicken etc) or from plants ( soybeans cutlets or combination of grains or cereals and milk for them are of high biological value) egg also has the support of complete protein like meat.
Picnic
similar to breakfast, bringing the suggested serving of milk plus a glass of water.
Smoothies with fruit and milk or yogurt are very suitable for this time and especially for children.
Dinner
lighter is recommended intakes to aid digestion and that it does not interfere with the rest. Include foods that complete rations of essential nutrients for our body to refuel and meet all repair functions.
Water does not include any calories daily is absolutely necessary for the maintenance of life. A sufficient supply of water ensures the proper functioning of all organs and systems.
It also promotes weight loss weight loss diets and prevents constipation.
The recommended amount is 6 to 8 glasses per day.
Learn more food to know that contain nutrients which are equivalent and helps control food
meet the portions we should eat a day of various food benefits us to keep us healthy weight without losing energy.
To achieve this we must incorporate healthy habits such as programming the menus we should consume each day to not improvise and finally eating the same thing.
An important control power tool is the diary of meals. Write down what you eat and what quantities, can be very useful to recognize if we are making any excess food or otherwise if there is a lack of other thus affecting the balance of our diet.
Remember that all these habits now implemented, will help us stay healthy in the future.
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