What Is a Plan Healthy Food?

Following a eating plan healthy is a way to enrich your feed and that can do a lot for your health.

Comply with a eating plan healthy should be seen as an opportunity to expand your range of food choices, avoiding that it becomes monotonous.

What Is a Plan Healthy Food 1

This is because, one of the fundamental pillars for a healthy diet is variety. The more varied your food choices, the better!

In reality, we really are a reflection of what we eat, since the food that we consume daily have a direct influence on the functioning of our entire body and in the way we live the day-to-day.

The practice of healthy eating assumes that it must be complete, varied and balanced, providing adequate power and well-being the physical and mental throughout the day.

7 PRINCIPLES THAT ANY PLAN HEALTHY FOOD MUST COMPLY WITH

1. MAKE SEVERAL MEALS A DAY

To begin with, never shy away from the buffet: after all, this is a meal very important to replenish the energy and nutrients consumed during the night, and to the control of the appetite during the day.

Then, do not skip any meal. Eat every three hours, or, make a small snack mid-morning, mid-afternoon and, eventually, before bedtime, to keep the blood glucose stable throughout the day and not feel fatigue, weakness or lack of concentration.

2. DRINK MORE WATER

Whenever possible, opt for water over sodas and juices sweetened. The daily consumption ideal is 1.5 to 2 litres, and can also be ingested in the form of tea (without sugar!).

3. EAT MORE FRUIT AND VEGETABLES

In addition to providing color and beautify the dish, they do really well! Instead of accompanying meat or fish only with rice or potatoes, add a good salad with lettuce, tomato, carrot, cucumber, among many others. Alternatively, you can also add cooked vegetables.

Make a good soup to start or fill out any meal or even a rice-stuffed vegetables. Another easy way to introduce vegetables and fruit in your daily life is at the time of the snack –bananas, apples, carrots, they can seamlessly travel with you to work. If you are at home, preparefruit smoothies natural, in which the vegetables may also enter.

What Is a Plan Healthy Food 2

4. CONSUME MORE FISH THAN MEAT

You should consume more fish than meat, but you don’t need to give up any of them. Whenever possible, replace red meat by white meat (chicken and turkey), which has a fat content reduced, and always choose to grill the meat instead of frying them.

With respect to fish, look to incorporate it as often in their menus weekly because, in addition to being a source of proteins, it is rich in Omega 3, important for health!

5. CHOOSE THE VERSION LEAN DAIRY

Choose always by varieties lean with regard to dairy products, pincipalmente cheese and yogurt, because, in addition to having half the calories of the variant “gordo”, the cheese thin much less fat and cholesterol and low-fat yogurt has much less sugar.

6. OPT FOR THE FULL VERSION OF THE CEREAL

The refined carbohydrates, such as bread, rice and the white mass, they do not satisfy as much as the varieties of the integrals, since they have lower index glycemic. Other reasons to always choose whole grain foods include regulation of intestinal transit and a greater supply of the vitamins and minerals present in the upper layer of the grain that is removed in the refining.

What Is a Plan Healthy Food 3

7. REDUCE THE SALT AND SUGAR!

The excess salt is a pump for our heart, so, try spices and herbs to season the food, not to exceed 5g of salt per day.

Always prefer olive oil for cooking and seasoning instead of butter or margarine).

With regard to sugar, it is not intended that the exhaust of your power supply, but we suggest a reduction in the number of tablespoons on a daily basis put in coffee or tea.
And don’t forget that the sugar can adopt other names – glucose, fructose, sucrose, maltose, dextrose, molasses, and syrup – so there is that always be aware of the labels to not ingest!

EXAMPLE OF A FOOD PLAN HEALTHY (1700-1900 KCAL)

Breakfast – 08h:

• 1 Cup of half-skimmed milk (250 ml) +
• 1 Loaf mix or cereal (50g) with 1 slice of cheese slim +
• 1 Kiwi fruit

Mid-morning – 10: 30 am:

• 1 Yogurt solid slim aroma +
• 1 Handful of nuts (walnuts, almonds, hazelnuts)

Lunch – 13: 00:

• Vegetable soup (without potato) +
• Dish: 100 g of turkey breast grilled + 3 tablespoons shallow rice carrot + Salad of lettuce, tomato, and cucumber with 1 teaspoon of olive oil
• 1 Apple

1 Snack – 16: 30:

• 1 Yogurt solid slim aroma +
• 2 Tablespoons shallow of oat flakes

2nd Snack – 19h:

• 1 Cheese Babybel light or 100g of fresh cheese slim +
• 1 Pear

Dinner – 21h:

• Vegetable soup (without potato) +
• Dish: 100 g golden roasted + 2 small potatoes boiled/baked + 100g broccoli cooked

Supper – 23: 30:

• 1 Yogurt solid slim or 1 Gelatin yogurt light

THE IMPORTANCE OF FOLLOWING A FOOD PLAN HEALTHY

In fact, as the different foods we have at our disposal provide different nutrients, eating a variety of foods, you will be able to drink all the essential nutrients and, thus, enrich your day food.

However, when you opt for healthier eating habits, you don’t have to give up completely of the less healthy foods you love. The important thing is that the consumption of these foods constitutes the exception and not the rule of your day-to-day food.

On the other hand, it is crucial to obtain a balance between energy in and energy out, that is, must not consume more energy (calories) than those who can spend, otherwise it will accumulate fat and increase weight!

Consequently, the elaboration of a plan of healthy food implies the calculation of the energy needs, which depend on the age, sex and weight of each individual and is, therefore, individual and custom.

However, it is important to note that following a eating plan healthy is different than following a plan to lose weight or take unbalanced diets-to-lose, by the summer, the pounds are not lost throughout the year.

In short, following a diet plan healthy is to simply change your lifestyle… forever!

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