It’s not always easy to have a balanced diet, what does it mean exactly? How can this be achieved? We all heard about 5 fruits and vegetables a day … but after? One reads a lot of advice of any kind, sometimes wacky, other times inapplicable to have a balanced diet.
Without necessarily going into a nutritionist training, it is important to take a minimum interest in the foods you absorb. Because a balanced diet requires a good proportion of the main nutrients contained in the foods consumed. Is it complicated? No! For everything must be done naturally, with pleasure and especially good sense.
So here are our tips that really work and allow you to have a balanced diet:
#1 Eat when you are hungry
It seems simple and almost stupid, but too many people eat, ingest … without being hungry. This is forgetting a fundamental function of our stomach that can cause various problems (such as overweight.
For a balanced diet, it is best to know the foods you ingest. Cook them, or learn how to do it, in short, put you in the kitchen. It’s trendy! Do it especially with pleasure according to your skills and desires.
#3 Enjoy and relax
For good nutrition and good digestion, adopt the relaxation mode. Eating in a state of stress can cause different problems of poor assimilation, digestive pain … Having good nutrition and good digestion means eating sitting and relaxed, avoiding constantly consulting are smartphones. Attention if you are badly installed, standing, only a buttock resting on a corner of stool.
#4 Diversify your meals
You are told constantly, for a balanced nutrition, eat diversified. So if at noon you take only one dish, avoid pizza or steak fries every day. The best would be a large mixed salad with starchy foods, and yogurt, for example.
#5 Avoid empty calorie foods
That is to say, these foods which bring to the body especially sugars and fats, but very few elements essential for its functioning, such as minerals, fibers, vitamins, or trace elements …
#6 Fill up with vitamins
Everyone knows the famous rule: 5 fruits and vegetables per day. But in fact, if you eat more, it’s even better! The good news is that fruits and vegetables contain not only vitamins but also full of minerals and fiber that are also essential for our body.
Vitamin C, B, D, A … Choose the fruits and vegetables that best cover your personal needs in vitamins and especially: that you eat with pleasure!
#7 Do not neglect proteins
A balanced diet also contains proteins, they are an important source of energy for our body and are more satisfying, limiting the desire to nibble! Be sure to vary your sources of protein, proteins of animal origin (fish, eggs, meat and proteins of vegetable origin generally more digestible and less fat (legumes, cereals.
#8 Get energy from carbohydrates
Carbohydrates are the fuel for our bodies. Slowly prefer slow sugars such as cereals, whole rice, whole meal bread, or dried vegetables.
#9 Prefer high fiber foods
Fiber (non-digestible sugars is an important part of our diet because it helps digest certain foods and protects against certain diseases of the colon, diverticulitis, and cancer … They allow the proper functioning of our intestines, Play an essential role in the regulation of appetite and weight and even help to prevent certain ailments. So there are good reasons to favor foods that contain large quantities such as whole grains, pulses, certain fruits, and vegetables.
#10 Cover your micronutrient needs
To have a balanced diet is also to apply this advice, to absorb trace elements that are necessary for our better health in small amounts, iron, copper, zinc, iodine, selenium … Some trace elements that often have anti- Oxidizing agents, cannot be synthesized by our body, and must, therefore, be drawn from the diet to avoid deficiencies.
#11 Prefer foods rich in Omega 3
Omega-3 is essential fatty acids (lipids for our health. To provide your body with everything it needs to function properly, use omega-3-rich foods such as rapeseed, flaxseed or nut oil, fatty fish such as salmon, tuna, and sardines, Nuts and hazelnuts.
#12 Moisturize yourself – by drinking the healthy drinks
It is advisable to drink at least 1.5 liters per day, preferably water or infusions or herbal teas without added sugar. So watch out for nectars and fruit juices, and especially sodas which can be very high in sugar.
What about alcohol? Even if we always read that a glass of wine per day is good for health, especially thanks to its antioxidant properties, it is strongly advised to limit the consumption of alcoholic beverages because they bring to our body mainly calories, And the risk of developing cancer rapidly increases with the amount consumed.
#13 Take the time
For good nutrition, the advice is to take a minimum of time to feed each meal. Foods will be well assimilated provided they are ingested gradually. If this meal is done in less than 1/2 hour, you are wrong.
#14 Do not forget to chew
At each meal, be sure to chew the food you ingest. Good chewing facilitates digestion, and the enzymes present in the saliva begin to act on particular sugars.
#15 Do not neglect the breakfast
Breakfast passes too often to the trap door. For good nutrition, think of eating breakfast and diversified a little protein (dairy, salmon, egg,, and moderate the sugar ration often too high (industrial cereals.
#16 Limit the hearty dinners
On the other hand, try to eat light and “early” in the evening your body will have a hard time digesting a heavy meal late in the evening. And of course, it will not have time either to burn calories ingested shortly before your rest phase. In short prefer light meals (fruits, vegetables … at night and let your body time to assimilate the food before going to bed.
#17 Watch out for nibbling
Nibbling is the biggest enemy of the balanced diet. Often provoked by stress or frustration, the urge to nibble pushes us towards unsavory foods most often sweetened.
Try to stick to the 3 recommended main meals that you ideally take at fixed times. Possibly, you can include a small snack in the afternoon (fruit, yogurt … provided that the portions of the other 3 meals are adapted according to this additional contribution.
#18 Beware light products
Lightened products in sugar or fat appear to have nutritional qualities of so-called “healthy foods”. But beware if these products are lightened in calories, this does not mean that they are to consume without moderation! Some sugar-lightened products are actually quite high in fat (and the reverse is true too. It has not been shown that these light products always promote weight loss. On the other hand, they do not provide our body with all the nutrients it needs.