A balanced diet is one of the most important components of a healthy life without stress. And at the same time one of the most difficult challenges for almost every person. To make a harmonious menu is easier than it seems.
What is the balance in the diet?
Proteins, fats, carbohydrates, vitamins, and minerals are the nutrients that everyone needs. A balanced diet should include all these macro- and micronutrients. There are many options: for example, protein can be found in eggs, cheese, meat, fish, legumes; fats are in dairy products, nuts, avocados, seeds; cereals, vegetables, fruits and berries – are an excellent source of "slow" carbohydrates. It would seem that with such a variety of products it is not difficult to make a varied menu. The problem is that because of the rapid pace of modern life, many people live in constant movement and cannot do without snacks - sandwiches, chocolate bars, baked goods. Without seeing the alternative and trying to maintain a healthy diet, busy people go into extremes - completely refuse useful foods that can be quickly cooked.
"Running to extremes is also a strategically wrong decision. Yes, sweets, cookies, cakes are harmful, but this is not an excuse to exclude complex carbohydrates from the diet. For a healthy life, a person needs carbohydrates, proteins and fats - it is simply important to choose the right foods and to keep within bounds," says a dietician.
In a balanced diet in certain proportions are contained all the nutrients: proteins, fats and carbohydrates. Therefore, it is very important not only to be able to differentiate the groups of products but also to make your menu such that the food will bring pleasure.
How to replace products that break a balance?
The typical problem of an unbalanced menu is an excess of fats and simple (easily digestible) carbohydrates due to snacks, fast food and semi-finished products. But if the first is easily corrected by switching to useful alternatives: scrambled eggs, natural yogurt, lean meat - as well as increasing the number of fresh vegetables in the diet, then it is quite difficult to completely remove sweets.
In fact, this is not really necessary. Useful alternatives to "classic" sweets are numerous.
An excellent option for a sweet tooth can be granola - a mix of cereals with various additives like fruits, berries or nuts, baked with natural honey. And to use your culinary skills is not necessary: a quality and delicious granola can be bought. A useful plus of these products is a large amount of fiber, which not only slows the flow of sugar into the blood, but also fills up for a long time, is very useful for the microflora of the intestines, and it also gives a sweet feeling.
To benefit from nutrition, it is important to add as many fresh vegetables as possible to your diet, as well as some fruits. According to the recommendations of the World Health Organization, the proportion of fruits and vegetables in the diet should be 400 g (5 portions) per day.
Sweetness is a pleasure.
Without sweet taste, our life would be more gray and bland. We literally absorb sweet taste with the sweet milk of the mother. Natural sweets containing fiber, very well and for a long time help to concentrate during intensive mental work due to a low glycemic index.
Therefore, if you adhere to a healthy lifestyle with a high level of physical activity, as a sweet "bonus" choose foods that are filled with healthy ingredients: soluble and insoluble fiber, vitamins, minerals, fruit and berry polyphenols - that are healthy alternatives to sweets. Let fresh fruit or crunchy granola for your breakfast be a pleasant way to dilute the diet, a tasty and useful addition to a busy day.
Useful low-calorie sweets can easily be combined with a healthy lifestyle, if you want to be smart about it, there are many options today. Observe the balance recommended for a person of your gender, age and physique. Adhering to these simple recommendations and choosing for your menu quality natural products - for example, preferring granola and berry buns - you can eat properly and with pleasure.