You will 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 diet, you will acquire the nutrients, vitamins and minerals necessary for the proper functioning of your body and you will do so through the right foods. In addition, you will be able to 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 thing. It must 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 a lot of water to regulate our metabolism).
Breakfasts, mid-mornings and snacks
One of the characteristics of balanced diets is to eat 5 meals a day. At breakfast we can have a coffee (tea or skimmed milk being more recommended) accompanied by biscuits, cereals or whole-grain toast to which you can add cheese, turkey or tomato.
At mid-morning and at snacks you can have a yogurt, a piece of fruit, juices or toast, depending on what you have chosen for breakfast.
Balanced diet: lunches and dinners
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 recommended to eat 5 pieces a day. In general, this diet is characterized by eating a lot of fruits and vegetables. Do not always go to the same! There are a thousand different varieties and dishes to prepare: from cauliflower, broccoli or red cabbage, to asparagus creams, gazpachos, salads, stuffed aubergines and side dishes such as mushrooms, ratatouille, tomatoes, peppers or grilled onions. You don’t always have to take them made, but there are many that are delicious raw!
- The same thing happens with fruit. The varieties to eat are incredible: shakes, slushies, juices, by whole pieces, in fruit salad, roasted… Most of them have a satiating effect and have water and low caloric intake, while being full of vitamins and minerals.
- Meat and fish. It is recommended, at least, to eat fish 3 times a week (for lunch or dinner): cod with tomato, whiting or grilled cuttlefish, hake in papillote, tuna in tataki, sole or baked sea bass… With regard to meats, they are those of chicken, rabbit or turkey are more beneficial. You can make them grilled, with spices, baked with sauce or empanadas. The important thing about this last form is to eat it from time to time and not abuse it. Regarding red meat, you have to reduce its consumption so as not to make it habitual, but it does not mean that we cannot eat it from time to time.
- Legumes and rice: they contain a large amount of fiber and protein and give us a lot of energy. Its intake should be done two or three times a week. For example: lentils in salad, chickpeas with vinaigrette, broad beans with ham, three delicious rice, rice with vegetables…
- Eggs: they provide us with 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, a 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 boiled egg is not the same as a fried one).
- Also remember that you can introduce nuts and red fruits into this diet, 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 that we have talked about previously. We are talking about those that are rich in sugar, cholesterol, saturated fat and additives: buns, sweets, sweets, prepared broths, fried foods, fast foods, sugary drinks or alcohol.
- Also avoid excess salt (to flavor 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 go on a diet, you should consult your doctor.