how to prepare a balanced diet

Today we are going to talk about how to prepare a balanced diet. A balanced diet is a diet that contains different foods in a specific amount and proportion, so that the need for calories, proteins, minerals, vitamins and alternative nutrients is sufficient, and a small amount is reserved for nutritional supplements for a short period of thinness. .
In addition, a balanced diet should provide bioactive phytochemicals such as fiber, antioxidants and nutrients that have positive effects on health. A balanced diet should provide approximately 60-70% of total calories from carbohydrates, 10-12% from protein and 20-25% of total calories from fat.

how to prepare a balanced diet

1. Make most of your meals vegetables and fruits – ½ of a plate

Try to achieve color and variety and remember that potatoes do not count as vegetables because it has a negative effect on blood sugar.

2. Choose whole grains – ¼ of a plate

Whole grains and whole grains – whole grains, barley, wheat berries, quinoa, oats, brown rice and foods made from them, such as whole grain pasta – have a gentler effect on the blood. sugar and insulin than bread, white rice and other refined grains.

3. Protein power – ¼ of a plate

Fish, poultry, beans and nuts are all healthy and versatile sources of protein – you can mix them into salads and on a plate with vegetables. Limit red meat and avoid processed meats such as bacon and sausage.

4. Healthy vegetable oils – in moderation

Choose healthy vegetable oils such as olive, canola, soybean, corn, sunflower, peanut and other oils and avoid partially hydrogenated oils that contain unhealthy trans fats. Remember that low fat does not mean “healthy”.

5. Drink water, coffee or tea

Take sugary drinks, limit milk and dairy products to one or two servings a day and a small glass of juice a day.

Conclusion

Knowing how to prepare a balanced diet is simpler that what most people imagine. The type of carbohydrates in a diet is more important than the amount of carbohydrates in a diet because some sources of carbohydrates—such as vegetables (except potatoes), fruits, whole grains, and beans—are healthier than others. You should avoid sugary drinks, which are a major source of calories – usually with little nutritional value. Use healthy oils and it doesn’t put a ceiling on the percentage of calories people should get from healthy fat sources each day.