How To Eat Healthy And Have A Balanced Diet
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1. The food groups: By definition, a balanced diet contains all the nutrients, vitamins, and all the trace elements necessary for the proper functioning of the metabolism. But it is also well balanced throughout the day to avoid fatigue and in reasonable quantities to avoid the risk of deficiencies or weight gain. In terms of distribution, it is recommended to eat a quarter of the daily portion at breakfast and to have a light dinner, since the energy expenditure will be limited during the evening and the night.
Seven groups of foods provide the essential nutrients (lipids, carbohydrates, proteins):
-Try to consume these at a maximum of three times per week: meats, fish, and eggs
-Try to consume milk and dairy products once per day
-Cereals and starchy foods should be part of your daily meal
-Fruits and vegetables should be part of your daily meal
-Fats should be limited and eaten in moderation
-Sweet products should be limited and eaten in moderation
-It is essential to drink a lot of water and limit the amount of sugary drinks like soda and juice
2. Example of a one-day menu for a balanced diet: Here's an example of a daily menu for a balanced diet. At breakfast, try eating unsweetened tea or coffee, 100 grams of fresh fruit, 50 grams of wholemeal bread with 5 grams of butter, and 100 grams of cottage cheese. At lunch, you would ideally need 200 grams of vegetables, 125 grams of starch or cereals (or 50 grams of bread), 150 grams of fish (or 100 grams of meat or two eggs), two natural yoghurts , 100 grams of fresh fruit or 100 grams of raw vegetables. Lastly, at dinner, try eating 200 grams of cooked vegetables, 125 grams of starch or 50 grams of bread, 100 grams of cottage cheese, and 100 grams of fresh fruit.
3. A recipe for a healthy diet: For one portion of pasta bolognese, count 100 grams of dry spaghetti, half an onion, 100 grams of lean ground beef (5% fat maximum), 1 small tin of chopped tomatoes, 1 clove of garlic, thyme, and a bay leaf.
Fry the peeled garlic and onion in a frying pan. Add the beef, tomatoes, sprig of thyme, and bay leaf then season. Simmer it on a low heat then cook the spaghetti, drain it, and mix with the sauce. It's delicious with a green salad, for less than 300 calories!
