
You have heard it many times: you have to eat healthy and varied. Having a balanced diet will be synonymous with eating well and that this translates into benefits for your body.
If you have a balanced regime you will acquire the nutrients, vitamins and minerals necessary for the proper functioning of your body and you will do it through the right foods. In addition, you can control your weight, feel less bloated and have more energy.
This type of diet is characterized by four pillars: variety (eating healthy does not mean always eating the same. It should be full of different foods that provide us with the nutrients we need), frequency (regulating the intake of some and increasing that of others), moderation (with those foods that do not provide us with so many benefits) and hydration (drinking plenty of water to regulate our metabolism).
Breakfast, mid-morning and snacks
One of the characteristics of balanced diets is to make 5 meals a day. At breakfast we can have a coffee (being more recommended tea or skimmed milk) accompanied by cookies, cereals or whole wheat toast to which you can add cheese, turkey or tomato.
At mid-morning and in the snacks you can have a yogurt, a piece of fruit, juices or a toast, depending on what you have chosen for breakfast.
Balanced diet: lunch and dinner
In balanced diets there are several characteristics that you have to take into account when organizing your balanced menu.
+Fruits, vegetables and vegetables: as you may have heard it is advisable to eat 5 pieces a day. In general, this diet is characterized by eating plenty of fruits and vegetables. Don’t always go to the same thing! There are a thousand varieties and different dishes to make: from cauliflower, broccoli or red cabbage, through asparagus creams, gazpachos, salads, stuffed aubergines and accompaniments such as mushrooms, ratatouille, tomatoes, peppers or grilled onions. You do not always have to take them made but there are many that raw, they are delicious!
The same thing happens with fruit. The varieties to eat it are incredible: smoothies, slushies, juices, whole pieces, in fruit salad, roasted … Most of them have a satiating effect and have water and low caloric intake, while they are full of vitamins and minerals.
+Meat and fish. It is recommended, at least, to eat fish 3 times a week (at lunch or dinner): cod with tomato, grilled whiting or cuttlefish, hake in papillote, tuna on tataki, sole or baked sea bass … With respect to meats, chicken, rabbit or turkey are more beneficial. You can grill them, with spices, baked with sauce or empanadas. The important thing about this last way is to eat it from time to time and not abuse it. With regard to red meat, we must reduce their consumption so as not to make it habitual but it does not mean that we can not eat them from time to time.
+Legumes and rice: they contain a lot of fiber and protein and give us a lot of energy. Its intake should be made two or three times a week. For example: lentils in salad, chickpeas with vinaigrette, broad beans with ham, rice three delights, rice with vegetables …
+Eggs: they give us numerous benefits and that is why it is recommended, if we are in good health, to eat between 3 and 5 eggs a week. Of course, the balanced diet is important (because it will mean that we are eating a lot of fish, meat, legumes and vegetables) and the way to do it too (a cooked egg is not the same as fried).
+Remember also that you can introduce in this diet nuts and red fruits, which contain Omega 3, protect the heart and calm anxiety.
What should I eliminate from the balanced diet?
Undoubtedly, from this diet you have to eliminate some things that are not beneficial to health or, at least, do not provide as many good things as the foods we have talked about above. We are talking about those that are rich in sugars, cholesterol, saturated fats and additives: buns, sweets, sweets, prepared broths, fried, fast foods, sugary drinks or alcohol.
Also avoid excess salt (to give taste to food in a healthier way you can use aromatic herbs or spices). In addition to food supplements (except by medical prescription). If you eat a balanced diet and have no health problems, everything you need will be provided by the food you eat.
The most important thing is that you remember that, if you want to make a diet, you should consult your doctor.