Balanced nutrition - what does it mean, and how to balance nutrition?

For good health, a balanced diet is important, so that the body receives all the necessary substances for it. With it, you can not only strengthen your health, but also lose / gain weight. It is important to know and take into account the existing recommendations and make the right menu.

What does balanced nutrition mean?

The main essence of the presented system consists in drawing up a diet based on the energy value of the products. The body should receive proteins, fats, carbohydrates, vitamins, macro and microelements, and also digestive enzymes. Correctly balanced nutrition implies the choice and a competent combination of products, as well as their processing and use time.

Basics of a balanced diet

To make adjustments to your diet, do not necessarily go to a specialist, because there are simple rules for a balanced diet:

1. The diet is considered correctly composed, when the inflow and consumption of nutrients is balanced.
2. The menu should contain a lot of fruits and vegetables .
3. The formula for a balanced diet includes three main meals and two snacks. Note that between them must pass equal time intervals.
4. It is equally important to prepare food properly, so, frying is completely excluded. Products can be cooked for a couple, in the oven, bake, cook and simmer.
5. A balanced diet necessarily includes the use of sufficient amounts of liquid, so the daily norm is at least 1.5 liters. It is best to drink half an hour before eating.

Balanced power - menu

Each person can develop a diet for himself, the main thing, be guided by existing rules. The menu for a balanced diet for a week should be varied, and it can be compiled according to the following scheme:

1. Breakfast - 40% of the total daily calorie content. Here on the plate there can be both proteins and carbohydrates, both complex and simple.
2. Snack - not more than 100 kcal. Choose either proteins or carbohydrates.
3. Lunch is 30% of the total calorie content. In the menu, protein and vegetable food: vegetables and fruits.
4. Snack - no more than 150 kcal.
5. Dinner - 20% of the total caloric value. Prefer readily digestible proteins, such as fish, dairy products or plant proteins. Still it is possible vegetables and fruit.

Balanced diet for weight loss

To lose weight, nutritionists recommend to balance the ratio of BJU in the proportion 1: 2: 3. At the same time, half of the protein must be of vegetable origin, and 1/3 of the fat is vegetable oil. As for carbohydrates, 75% are starches, and the rest is lactose, fructose and sucrose. In addition, a balanced diet for weight loss for women implies observance of fractional nutrition, taking into account the caloric content of the diet (for weight loss - no more than 1500 kcal, and for keeping weight - 2000 kcal) and the use of a sufficient amount of liquid, ie at least 2 liters.

Balanced diet for weight gain

Many athletes have a goal - to gain muscle mass and for this purpose you need to change your diet. For a balanced diet, it is important to consider:

1. The most important element for the implementation of the task is protein, so its amount should be increased so that 1 kg of weight would be 2 g. It is important to divide the daily portion into several methods, since the body can at the most learn 40 grams at a time.
2. Rational balanced nutrition includes the use of healthy fats. Better solution - unsaturated vegetable fats. To gain weight, you need 2 g per 1 kg of low-fat fats and the same amount of high-fat fats, but 1 kg of muscle mass.
3. To see on the scales "plus", you should choose for your menu complex carbohydrates. For men, the daily dose is approximately 9 g / kg of weight, and for women less.
4. For health it is important to take vitamin complexes and drink about 2.5 liters of water.

Balanced Vegetarian Food

People who refused to eat meat should pay special attention to balancing the diet, so that the body gets everything that it needs for normal work. Balanced nutrition for vegetarians includes the following irreplaceable substances:

1. Protein will be presented in the diet with legumes, soy products, nuts, as well as eggs and dairy products, if they are allowed. It is believed that 1 kg of weight should account for 1 g of protein.
2. It is important that the diet contains foods rich in iron, for example, buckwheat, nuts, dried fruits and so on.
3. For vegetarians, vitamin B12 is important, but it is contained in the allowed products (pine nuts, sea kale and fermented milk products) in small quantities, so it is recommended to take it in the form of additives.
4. Even in the diet must necessarily be products with fatty acids omega-3, and even zinc and calcium.

Balanced nutrition for pregnant women

For women, proper nutrition is very important. To understand how to balance nutrition, experts recommend focusing on the following information:

1. For the correct formation of the fetus, proteins are very important. In the first half of pregnancy every day should eat at least 100 grams, and in the second -120 g. It should be noted that about half of this amount should be represented by animal proteins.
2. Important for women in the position and carbohydrates, which should not be afraid to save the figure. In the first half of pregnancy, you need to eat 350 grams, and in the second - 400 g. Focus on slow carbohydrates, and then you will not have to be afraid of excess weight.
3. Fats are very important for the formation of fats, therefore in the diet they should be about 80 g, with 15-30 g of this amount should be presented with vegetable fats.
4. Doctors unanimously assert that the menu of the pregnant woman should be vitaminized. Of particular importance is vitamin E, C, group B, A, D and folic acid. The most important minerals are calcium, phosphorus, magnesium, potassium, sodium and iron.