What Is A Balanced Diet (with A Detailed Menu For The Week!)

Proper balanced nutrition is a diet that fully covers the consumption of energy expended by a person, replenishes the vitamins, minerals and trace elements used for the reproduction of new body cells, while minimally introducing excess or harmful substances into the body.

Proper balanced nutrition is a diet that fully covers the consumption of energy expended by a person, replenishes the vitamins, minerals and trace elements used for the reproduction of new body cells, while minimally introducing excess or harmful substances into the body.

It is important not only what to eat, but also when to eat it. At the moment, nutritionists insist on 3 meals a day and 2 small snacks. The last meal of the day should be taken 4 hours before bedtime, and the first - 3-45 minutes after waking up. The volume of food on the plate is equal to the volume of the palms folded together.

 

The main three groups of organic substances for humans are proteins, fats and carbohydrates. Their proportions in the daily diet should be on average 2:3:1, respectively. But in the morning you need to consume a little more amino acids, at noon - about the same amount, and for dinner it is better to increase the amount of carbohydrates and reduce the fat content.

In the role of snacks are foods rich in vitamins and glucose necessary to nourish the brain, then the feeling of hunger will not torment you with sudden attacks before the time set by the regimen. It is worth accustoming the body to the latter for more successful digestion, because, knowing when there will be food, the digestive system will allocate juice for digestion in advance.

Proteins are found in all animal products, nuts, legumes, mushrooms, seafood. Carbohydrates are divided into simple and complex. Proteins are quickly digested, provoking the release of glucose into the blood, which causes the nervous system to become addicted to their use, as well as the formation of fatty deposits, since most of the substance in the blood cannot be used immediately, and it is "preserved" in the form of lipids. Such products include all products made from white flour and sweets.

 

Complex proteins are wholemeal flour products, cereals, potatoes, legumes, mushrooms, cabbage, seeds, dried fruits. They give a feeling of satiety for a long time, and slow digestion leads to almost complete assimilation.

Fats are the most difficult topic in this context. Many believe that they should be abandoned altogether. But then the body loses its "lubricant", it will have nothing to make elastic vessels, healthy hair, radiant skin. A person who does not consume fats begins to look sickly, so you should not exclude them from the diet. Lipids can and should be eaten in the form of nuts, dairy products, vegetable oils, avocados, red fish.

Vitamins and minerals are provided by vegetables, fruits, seafood. It is most useful to pay attention to seasonal fruits, but it is also important to listen to the desires of the body.

 

For a balanced diet, it is not enough to create one ideal diet option, since it is impossible to eat the same thing all the time. You will have to think over the menu for at least 7 days, of which 2 should be allocated for fish dishes, 3 for meat, 1 for vegetarian, 1 for new recipes (preferably a day off).

An approximate 7-day healthy eating plan for one adult might look like this.

Monday (meat day)

Breakfast: millet with milk, sandwich with soft cheese and cucumber, pumpkin juice.

Second breakfast: banana, 20 g cashews, apple.

Lunch: fresh vegetable salad, 70 g of boiled chicken breast, 3 potatoes baked with spices.

Snack: boiled egg, whole grain toast;

Dinner: vegetable stew, steamed chicken cutlet.

Tuesday (fish day)

 

Breakfast: boiled buckwheat, cabbage salad, tea with lemon.

Second breakfast: 100 g of cottage cheese, banana.

Lunch: salmon steak baked with herbs, boiled rice.

Afternoon snack: shrimp salad, orange juice.

Dinner: fish soup, soft cheese and sesame sandwich, mint tea.

Wednesday (vegetarian day)

 

Breakfast: oatmeal with apple and cinnamon, fruit salad, still mineral water.

Second breakfast: dried fruits, grape juice, 2-3 tsp. honey.

Lunch: mushrooms baked with spices and sweet peppers, boiled potatoes, tomato juice.

Snack: whole grain bread with tofu and pineapple.

Dinner: vegetable cutlets, stew with zucchini, linden tea.

Thursday (meat day)

 

Breakfast: cottage cheese casserole with blueberries, green tea.

Second breakfast: homemade yogurt, pear.

Lunch: chicken soup with noodles, salad with vegetables and ham.

Snack: boiled egg, bran bread with soft cheese and tomato.

Dinner: chicken baked in sour cream, brown rice.

Friday (fish day)

 

Breakfast: oatmeal with milk, 2 cheesecakes, 30 g of walnuts.

Second breakfast: banana, cereal bar.

Lunch: fish soup, steamed fish cutlet, vegetable slices.

Snack: boiled shrimp with lemon, orange juice.

Dinner: mashed potatoes, steamed fish cake.

Saturday (meat day)

 

Breakfast: barley porridge with butter, tea with milk, persimmon.

Second breakfast: grapes, 50 g of halva, 30 g of peanuts.

Lunch: baked chicken legs, beetroot salad.

Snack: homemade yogurt, peach, 20 g of seeds.

Dinner: buckwheat with mushrooms, cucumber, chicken schnitzel.

Sunday (experiments)

 

Breakfast: scrambled eggs with tomatoes, vegetable juice.

Second breakfast: toast with berry jam, 3 plums, 20 g of dark chocolate.

Lunch: meat stew, mineral water, bran bread.

Snack: fruit salad (pineapple + kiwi + banana + sour cream).

Dinner: polenta, Caesar salad, chicken cutlet with sauce.

A variety of products is the key to the intake of all the necessary trace elements in the body. To ensure it, you do not need to buy a kilogram of all fruits, meat and different types of fish. It is enough to plan the menu in advance and take exactly as much as you need for one person.

Complex recipes are best left for the weekend, on weekdays the dishes should be simple and quick, it is advisable to make preparations for them in advance and freeze them. Thanks to such homemade convenience foods, the same products can be used in different ways, combining them into new combinations, but remembering the correct proportions of proteins, fats and carbohydrates.

Be healthy!