Balanced nutrition: how to provide oneself and the family with a full-fledged diet

When in our life there are health problems associated with malnutrition, when the body is exhausted, and the strength is not enough to perform everyday duties, when there are children that we are obliged to take care of, then we finally start thinking about our diet, What role balanced nutrition plays in our lives. We understand how important energy is for life, vitamins for health and other essential substances.

A balanced diet is a full-fledged diet for a week, consisting of all known and long-classified types of foods: cereals, flour products, vegetables, fruits, berries, meat, fish, eggs, legumes, dairy products, vegetable oils. And do not forget about the greens, it has a lot of vitamins. Some types of foods enrich the body with protein, others with fats, others with carbohydrates, and the fourth supply with minerals and a source of vitamins. And for all these nutrients should be observed balance (hence the name): daily 1 unit or 13% or 60 grams. Protein (meat, fish, dairy products, eggs, beans, seeds), 1 unit or 33% fat (vegetable oils) and 4.5 carbohydrates (starch in potatoes, fiber in legumes, berries, nuts, bran, pectins in beet, Apples, plums, glycogen in fish, liver, in meat, as well as fructose, lactose, sucrose).

What is the lack of necessary elements in the diet?

Here you can scare to infinity: avitaminosis, muscle weakness, lack of vitality, cardiovascular problems, dyspepsia, development of serious illnesses and even death. The lack of proper nutrition of brain cells (glucose) can also lead to severe and unpleasant consequences.

How to understand what is missing in the diet?

The main principle, which should be guided by proper nutrition - listen to the needs of your body. Every time you want "something like that," try to understand what it is. So the body sends a signal to the brain that is not enough in the diet, what you forgot. Maybe you wanted a delicious yogurt, or curd, or gnaw nuts, or maybe peaches, sweet cherries or good juice - jogging to the store!

Diet

A balanced diet should be regular and in moderation, obesity still does not benefit anyone. Eat less, but more often: breakfast, lunch or as it is called lunch, lunch, afternoon snack and dinner. Breakfast should be 25% of the diet, lunch - 15% to keep activity, working capacity, lunch - all 40%, afternoon tea least - 5%, and dinner, not to eat at bedtime (for an hour and a half) - 15%. Remember that the body needs 20 minutes to "understand" that it is full. Eat to live, not vice versa.

How to make a menu

One of the spheres of life where planning is as important as in matters or in family life is a balanced diet. The menu for a week can be prescribed independently, considering all kinds of products for a full-fledged diet. It is also important to do this for the sake of children, because they are still growing, are learning important life principles, one of which is to become - taking care of one's health. Not to mention the importance of proper nutrition for the growth and development of a small organism.

For example, for breakfast you can serve sandwiches, yogurts, cereal biscuits, corn flakes, scrambled eggs. During the day you can have a snack with nuts, fruits, berries. For lunch, soup, meat dish. Before meals, you can eat a salad. For dinner porridge, pancakes and other flour products, perhaps with meat, salads.

Do not forget to observe daily proportions.

Important addition

More recently, scientists discovered substances that are not formed in the body and are poorly digested, in this organism it is necessary to help. We need, above all, an additional intake of vitamins, since in juices widely sold in our stores, and in vegetables grown artificially in the majority, vitamins are negligible. The same can be said for mineral substances, amino acids and polyunsaturated fatty acids. To replenish the shortage of substances, without which a balanced diet is impossible, high-quality vitamin-mineral complexes help.

Choosing a dish for breakfast, lunch or dinner, remember the important substances for the body: glucose for brain nutrition, pectin for removing harmful substances from the body, vitamins for strong immunity, cell regeneration and other ... This is the balanced diet.