Balanced diet: how should it be?

On many occasions we have told you that when it comes to enjoying good health both from a general point of view and from a nutritional point of view, it is the follow-up of a balance diet. But we must bear in mind that eating healthy does not mean that we are necessarily also following a varied and balanced diet.

In order to achieve this, we must consume natural and healthy foods, but depending on the group of foods to which they belong, and ultimately to the main nutrients they provide.

Thus, a balanced diet will be based on the amount of carbohydrates, proteins and fats that we should consume every day, and that our body needs daily, in the amounts recommended nutritionally or advised.

How should a balanced diet be?

It is understood by balanced diet to a daily diet that respects the different nutritional needs of our body, which must in turn adapt to the calories the person needs (depending on your height and physical build).

But for a balanced diet not only should the nutritional needs of our body be respected, depending on the amount of carbohydrates, proteins and fats that we should consume daily. It should also include a variety of foods in the appropriate amounts.

It is essential that this variety is equally suited to the characteristics that each person has, depending on their age, sex, physical complexion and lifestyle.

To keep this in mind, a good option is to attend to the so-called nutritional pyramid, and that will help us to know what daily amounts we should consume each day:

We must also pay special attention to the daily nutritional needs:

  • 50-60% carbohydrates:Whole grains, whole wheat pasta, bread (especially whole grain), fruits, vegetables such as soybeans, beans and lentils, vegetables.
  • 15% protein:Chicken meat, beef, veal, dairy (especially cheese, yogurt and milk), salmon, fish, egg.
  • 25% fat: It is advised to opt for healthy fats, such as extra virgin olive oil, sunflower oil, avocado, walnuts, almonds, cashews, sesame seeds, pumpkin seeds and lean meats.

Therefore, there are a number of foods that are recommended to consume every day, as is the case of cereals and bread, rice and pasta, fresh fruits and vegetables, semi-skimmed or skimmed milk (such as milk, yogurt and cheese) and fat healthy as olive oil.

On the other hand, there are also foods that we should consume every week, but in a certain number of servings. In the case of meat, it is best to consume between 3 to 4 servings of meat per week, of which at least 2 servings should be white (or lean) meats. Among lean meats we can name the meat of chicken, rabbit and pork.

It is also recommended to consume 3 to 4 servings of fish, of which 2 servings should be white or lean fish. They are white fish the sole, turbot, rooster or ray. While, among blue fish (rich in healthy fats) we can mention salmon, sardines and herring.

Tips to follow a balanced diet

Below we reveal other useful tips that will be of great help when it comes to following a diet as varied and balanced as possible. Take good note:

  • Eat fish 4 times a week.
  • Eat meat 3 or 4 times a week.
  • Eat at least 5 servings of fruits and vegetables every day.
  • Eat legumes 3 times a week.
  • Opt for skimmed dairy.
  • Avoid sweets, precooked and fried foods, and industrial bakery.

Images | Istockphoto This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesDiet Food

Healthy Eating - Portion Control (March 2024)