Home Diets to lose weight Balanced diet, healthy diet

Balanced diet, healthy diet

by Georgia Ede
Published: Last Updated on

What is a balanced diet?

When we talk about diets we can differentiate between different types according to how they are designed, there are diets fast, low – calorie diets , diets high calorie s , diets dissociated , low in carbohydrates, of high- protein … and so long that we could talk at length, and that we also find specific diets for diseases such as the gluten-free diet or to regulate pathologies, etc. But without a doubt, within all diets we hear a lot about the balanced diet , but… what exactly is a balanced diet? What requirements must a power system meet to be considered balanced?

A healthy diet is essential to ensure that our body works at full capacity, therefore a balanced diet is a way of eating that guarantees a correct contribution of each nutritional group so that the body can carry out its functional activity normally.

Discover here all the information you need to know about a healthy and balanced diet , to help you achieve your goal, whether it is to lose weight, stay at your ideal weight or gain weight, since depending on the caloric adjustments you can achieve any of these situations with some slight modifications.

Characteristics of a balanced diet

A balanced diet is one that guarantees an adequate nutritional contribution for the correct functioning of the organism, that is, a contribution from each nutritional group adjusted to the needs of our organism.

It is considered that a diet is balanced according to the WHO (World Health Organization) when it provides us with 50-55% of carbohydrates , 30-35% of fats , 10-15% of proteins and 3% of fiber approximately.

In addition to providing us with adequate nutrients for a correct functional development of the body, a balanced diet should provide us with a correct amount of calories according to the physical wear we have. We should try to adjust the caloric intake according to our objectives.

balanced diet should guarantee us the necessary supply of vitamins and minerals that ensure proper metabolic functioning.

It is worth emphasizing that not only does a diet have to provide us with the necessary nutrients and calories , as well as vitamins and minerals that our body lacks, but that it should not exceed the contribution, since this would modify our weight or could cause disorders in the functioning of the body. In other words, a balanced diet seeks a fair measure of the necessary energy and nutritional contributions. That they are not lacking, but that they are not excess either. But really … what do we need?

What are the percentages of each food group in a balanced diet?

As previously mentioned, the WHO recommends percentages for each nutritional group that we would establish as follows: 50-55% carbohydrates, 30-35% fats, 10-15% proteins and 3% fiber approximately, but not only that is what we need, it is also important how these amounts are distributed in the diet throughout the day and in the form of which foods we consume these recommended amounts. It is also necessary to know how to make a caloric adjustment adapted to our physical wear and tear, etc.

In addition, when we talk about the nutritional contribution, we must make different distinctions in this regard. In the first place of the nutritional contribution based on carbohydrates, we must bear in mind that simple sugars should not exceed 10% of the total carbohydrate intake. If you do not know the types of carbohydrates yet , we encourage you to read this post where you can learn more about it.

With regard to fats, which we talk about at length in different posts, as all fats are not the same, learn to distinguish them,  we must emphasize that saturated fats should not exceed 5% of the total fat intake. In this way we should consume 15-20% of monounsaturated fats of the total caloric intake to the detriment of 5% of polyunsaturated, to guarantee correct cardiovascular health and avoid diseases.

On the other hand, protein should represent 10% of the total daily caloric intake, as long as it is adjusted to the activity and physical performance that we perform. As a guide, we can say that it corresponds to 0.8 gr of protein for each kg of weight and day with moderate daily physical activity.

In this case, the consumption of proteins of high biological value and proteins of vegetable origin is recommended, preferring those with a low fat content, which is why a greater consumption of fish and white meat is recommended to the detriment of red meat. In this regard, we must emphasize that not only products of animal origin provide us with protein, but there are also a large number of foods of plant origin that provide us with protein.

With regard to vegetable fiber, it is recommended that it suppose about 25 g per day in adults, of which 50% should be distributed in soluble fibers, and non-soluble fibers (pectins).

Is losing weight with a balanced diet possible?

Yes, it is possible, to lose weight it is enough to adjust the correct rations so that our body has the necessary energy for our body to develop metabolic activity normally. For this, it is not only important that we control the caloric intake, but it is also important that we distribute this intake correctly and combine it with moderate physical exercise on a regular basis.

Basically it is about making a diet that meets our needs and using exercise as a regulator between caloric intake and physical exhaustion. By making an optimal setting, the dreaded rebound effect will not occur .

In addition to adjusting the caloric intake , we must take into account the distribution of meals so that we get to have an active metabolism for longer, thus ensuring that our body has the energy it needs at all times and also burns more calories avoiding that produce an accumulation of excess calories in our body in the form of fat.

How are calories distributed in a balanced diet?

It should be noted that as a general rule they are distributed as follows:

The breakfast and taking midmorning should account both one 35% of the total daily intake. It is recommended that 25% be at breakfast, and 10% approximately mid-morning.

The food should represent 30% of daily caloric intake.

The snack would represent 10% and the dinner  would be represented in the remaining 20% . This distribution is thus determined by the level of activity that we usually do according to the time of day, at breakfast we must recharge the energy to face the day while dinner must be light because we burn fewer calories.

It should be noted that the distribution in the meals can be altered by the personal circumstances of each one, since for example if you train in the afternoon, the snack should be a little more energetic to guarantee that the body has the energy it needs to perform correctly during physical exercise.

To get an idea of ​​a correct distribution on the plate, we could say that in a meal, we must have a part of vegetables that would represent 50% together with the portion of fruit for dessert, another of whole grains, within the plate it should represent 20% , and 30% protein.

Example menu of a balanced diet

MONDAY
Breakfast
Semi-skimmed milk with coffee or tea. A natural orange juice and half toast of bread with a piece of Burgos cheese, two slices of York ham or, if you prefer, four biscuits or half a cup of cereals replacing the toast.
Midmorning
2 plums or a yogurt.
Meal
A full plate of rice with chicken and vegetables. Salad and yogurt for dessert.
Mid afternoon
An Apple.
price
Baked white fish with steamed vegetables.

 

TUESDAY
Breakfast
Semi-skimmed milk with coffee or tea. A natural juice and a toast with avocado and tomato.
Midmorning
Fruit of your choice or skimmed yogurt.
Meal
A plate of pasta Bolognese, a whole salad and a piece of fruit.
Mid afternoon
A few slices of pineapple.
price
A two-egg French omelette and natural tuna with tomato salad. A yogurt for dessert.

 

WEDNESDAY
Breakfast
Semi-skimmed milk with coffee or tea. A natural orange juice and half toast of bread with a piece of Burgos cheese, two slices of York ham or, if you prefer, four biscuits or half a cup of cereals replacing the toast.
Midmorning
Watermelon or melon.
Meal
A plate of stewed lentils with potato (fat-free) and watercress and cucumber salad and a skimmed yogurt.
Mid afternoon
A piece of fruit or a yogurt.
price
Steamed vegetable stew and grilled blue fish and a plum.

 

THURSDAY
Breakfast
Oat cereals with yogurt and cut fruit.
Midmorning
Kiwi and some breadsticks.
Meal
A fillet of beef with steamed broccoli and a yogurt.
Mid afternoon
A small toast with ham.
price
Cream of zucchini and grilled chicken fillet with sautéed peppers. Pear or apple for dessert.

 

FRIDAY
Breakfast
Semi-skimmed milk with coffee or tea. A natural orange juice and half toast of bread with a piece of Burgos cheese, two slices of York ham or, if you prefer, four biscuits or half a cup of cereals replacing the toast.
Midmorning
A peach.
Meal
Grilled chicken with sautéed mushrooms and brown rice. A flan 0% gauze material.
Mid afternoon
Melon, watermelon, papaya or pineapple.
price
Steamed mixed vegetable stew and a grilled tuna steak. A yogurt for dessert.

 

SATURDAY
Breakfast
Oat cereals with yogurt and cut fruit.
Midmorning
An Apple.
Meal
Legume salad with grilled beef fillet. A yogurt for dessert.
Mid afternoon
2 plums
price
Pumpkin cream with desalted cod crumbs. A yogurt.

 

SUNDAY
Breakfast
Semi-skimmed milk with coffee or tea. A natural juice and a toast with avocado and tomato.
Midmorning
A skimmed yogurt.
Meal
Julienne soup and baked chicken with vegetables. A dairy dessert.
Mid afternoon
Pineapple or watermelon.
price
Grilled sole with steamed spinach. A yogurt.

You may also like

Leave a Comment