One balanced diet is essential to ensure a healthy and energetic life. However, many people have doubts about how to start. To help you, we have gathered practical tips that show you how to put together a healthy and nutritious meal. This way, you can take better care of your health and enjoy the benefits of a balanced diet.
What is a balanced diet and why is it important?
A balanced diet combines foods that provide all the nutrients the body needs to function. In other words, it is a way of eating that provides the body with energy, proteins, good fats, vitamins and minerals in the right measure. In addition, a balanced diet reduces the risk of diseases such as diabetes and heart problems. Therefore, investing in a healthy diet is essential for taking care of yourself.
Step 1: Understand the food groups
Before you can put together a balanced meal, you need to know the food groups and understand how they work together. Each group plays an important role in the body, and variety is the key to good health.
- Carbohydrates: They provide energy for the day's activities. They are found in foods such as rice, potatoes, bread and pasta. Whenever possible, choose whole grain versions.
- Proteins: They help build and repair muscles. You can find protein in lean meats, fish, eggs, milk and vegetables like beans and lentils.
- Good fats: They protect vital organs and aid in the absorption of vitamins. Sources such as avocado, nuts, olive oil and fish are great choices.
- Fibers: They improve digestion and promote satiety. They are present in fruits, vegetables, whole grains and seeds, such as chia and flaxseed.
- Vitamins and minerals: They are essential for the proper functioning of the body. You can get them from colorful vegetables, fresh fruits and natural foods.
Step 2: Divide your plate correctly
Creating a healthy plate requires a balance between the food groups. To make it easier, imagine your plate divided into three parts:
- Half of the plate should be filled with vegetables and legumes. They provide fiber, vitamins and antioxidants. In addition, they add volume to the meal, helping with satiety.
- A quarter of the plate should be dedicated to lean proteins. Choose white meat, fish, eggs or plant-based options such as chickpeas and tofu.
- The last room must contain complex carbohydrates, such as brown rice, sweet potatoes or quinoa. They release energy gradually and prevent blood sugar spikes.
Step 3: Don't forget the good fats and natural seasonings
In addition to carbohydrates, proteins and vegetables, the body needs healthy fats. So, add a drizzle of olive oil or some seeds to your dish. Also, use natural seasonings, such as fresh herbs, garlic and lemon. They enhance the flavor without the need for a lot of salt.
Step 4: Pay attention to portion sizes
Even with healthy foods, overeating can be harmful. So, try to respect the portion sizes. For example, a portion of meat should be the size of the palm of your hand, while a portion of rice or potatoes should not be larger than a closed fist. On the other hand, vegetables can take up most of the plate, without restrictions.
Step 5: Include variety in the menu
In addition to creating a balanced meal, it is important to vary the foods you eat throughout the week. This helps to provide all the nutrients your body needs. Try different vegetables, fruits, and sources of protein. This also prevents you from getting bored of the same food.
Step 6: Drink water throughout the day
Although water is not directly on your plate, it is essential for your body to function properly. Stay hydrated by drinking at least two liters of water a day. Also, avoid replacing water with sugary drinks, such as soda or processed juices.
Step 7: Avoid ultra-processed foods
Although they are convenient, ultra-processed foods contain excess salt, sugar and bad fats. Choose natural or minimally processed foods, such as fruits, vegetables, grains and nuts. This way, you avoid harmful ingredients and ensure a higher quality diet.
Step 8: Eat mindfully and slowly
Another important point is the timing of your meal. Eating slowly helps with digestion and allows you to know when you are full. Therefore, avoid eating while watching TV or using your cell phone. Focus on your meal and enjoy the moment.
Benefits of putting together a healthy plate
Following these tips brings many benefits to your body and mind. In addition to improving your health, you will have more energy for your daily activities and a greater sense of well-being. In addition, a balanced diet helps control your weight, strengthens your immune system and reduces the risk of disease.
Conclusion
Putting together a healthy plate isn't difficult. With these tips, you can balance nutrients and ensure a rich and varied diet. Remember: the secret to a healthy diet is to balanced diet lies in the diversity of foods and in being careful with portions. Try implementing these changes in your daily life and enjoy all the benefits of a healthier life!