Balance Nutrition | Healthy Diet

What is a balanced diet and how to balance it?

A Balance Nutrition is important for good health, so that the body receives all the substances it needs. With its help, you can not only improve your health, but also lose weight. It is important to know and take into account the existing recommendations and make the menu correctly.

What does balanced nutrition mean?

Balance Nutrition. A balanced diet is a diet that satisfies the body's daily energy needs, and also maintains an optimal balance of trace elements and vitamins. With a balanced diet, the body develops, grows and functions normally.

The main essence of the presented system is to prepare a Healthy Diet based on the energy value of products. The body must receive proteins, fats, carbohydrates, vitamins, macro- and microelements, as well as digestive enzymes. Properly balanced nutrition involves the selection and competent combination of products, as well as their processing and time of use.

BASICS OF A BALANCED DIET. 

To make adjustments to your diet, it is not necessary to go to a specialist, as there are simple rules for a Balanced Diet:

The diet is considered correctly composed or Healthy Diet when the intake and consumption of food substances are balanced.
There should be a lot of fruits and vegetables in the menu.
The Balanced Nutrition formula includes three main meals and two snacks. Note that equal time intervals must pass between them.
It is equally important to prepare food correctly, yes, frying is completely excluded. Products can be steamed, in the oven, baked, boiled and stewed.

A Balanced Diet necessarily includes the consumption of a sufficient amount of liquid, so the daily norm is at least 1.5 liters. It is best to drink half an hour before meals.

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BALANCED NUTRITION - MENU. 

Each person can develop a diet for himself, the main thing is to focus on the existing rules. The menu of a Balanced Meal for a week should be varied, and it can be made according to the following scheme:

Breakfast - 40% of total daily calories. Here on the plate can be both proteins and carbohydrates, and both complex and simple.

Snack - no more than 100 kcal. Choose either proteins or carbohydrates.

Lunch - 30% of total calories. The menu includes protein and plant food: vegetables and fruits.

Snack - no more than 150 kcal.

Dinner - 20% of total calories. Choose proteins that are easily digestible, such as fish, dairy products, or plant proteins. You can also have vegetables and fruits.

BALANCED NUTRITION FOR WEIGHT LOSS.

To lose weight, nutritionists recommend balancing the ratio of BZHU in a ratio of 1:2:3. At the same time, half of the protein should be of vegetable origin, and 1/3 of the fats should be vegetable oil. As for carbohydrates, 75% is starch, and the rest is lactose, fructose and sucrose. In addition, a Balanced Diet for Weight Loss for women involves fractional nutrition, accounting for the caloric content of the diet (for weight loss - no more than 1500 kcal, and for maintaining weight - 2000 kcal) and drinking a sufficient amount of liquid, i.e. at least 2 liters.

BALANCED NUTRITION FOR WEIGHT GAIN

Many athletes set themselves a goal - to Gain Weight or muscle mass, and for this purpose it is necessary to change their diet. For a Balanced Diet, it is important to consider:

The most important element for the implementation of the task is protein, so its amount should be increased so that 2 grams per 1 kg of weight are needed. It is important to divide the daily portion into several doses, since the body can absorb no more than 40 grams.

A rational Balanced Diet includes the use of healthy fats. The best solution is unsaturated vegetable fats. To gain weight, you need 2 g of low-percentage fats per 1 kg of body weight and the same amount of high-percentage fats per 1 kg of muscle mass.

To see a "plus" on the scales, you should choose complex carbohydrates for your menu. For men, the daily dose is approximately 9 g/kg body weight, and for women it is less.

It is important for health to take vitamin complexes and drink approximately 2.5 liters of water.

BALANCED VEGETARIAN FOOD.

People who have given up eating meat should pay special attention to a Balanced Diet so that the body receives everything it needs for normal work. A Balanced Diet for vegetarians includes the following essential substances:

Protein in the diet will be represented by legumes, soy products, nuts, and also eggs and dairy products, if they are allowed. It is believed that 1 gram of protein should account for 1 kg of weight.

It is important that the diet includes foods rich in iron, for example, buckwheat, walnuts, dried fruits, and so on.

Vitamin B12 is important for vegetarians, but it is found in permitted foods (pine nuts, seaweed, and fermented milk products) in small amounts, so it is recommended to take it in the form of supplements.

Foods with omega-3 fatty acids, as well as zinc and calcium, must also be included in the diet.

BALANCED NUTRITION FOR PREGNANT WOMEN. 

Proper nutrition is very important for Pregnant Women. To understand how to Balance Nutrition, experts recommend focusing on the following information:

Proteins are very important for the proper formation of the fetus. In the first half of pregnancy, you should eat at least 100 grams every day, and in the second - 120 grams. It is worth considering that approximately half of this amount should be represented by animal proteins.

Carbohydrates are also important for women in position, which you should not be afraid of in order to maintain your figure. In the first half of pregnancy, you need to eat 350 g, and in the second - 400 grams. Focus on slow carbohydrates, and then you won't have to fear excess weight.

Fats are very important for the formation of the fetus, so their diet should contain approximately 80 grams, and 15-30 grams of this amount should be represented by vegetable fats.

Doctors unanimously say that the menu of a pregnant woman should be vitaminized. Vitamin E, C, group B, A, D and folic acid are of particular importance. The most important minerals are calcium, phosphorus, magnesium, potassium, sodium and iron.

Full nutrition of future parents under conditions of moderate physical exertion and rejection of bad habits creates a positive metabolic background for ovulation, fertilization and implantation, the physiological course of pregnancy and the birth of a healthy child. Daily provision of the female body with an adequate amount of macronutrients (proteins, fats and carbohydrates - 1:1:3) and micronutrients (vitamins, minerals, phytonutrients) allows efficient functioning not only of the reproductive system, but also provides energy, vitamins and trace elements to other systems that are a necessary condition for the full development of the fetus.

Rational nutrition is one of the most important conditions for a favorable course of pregnancy, childbirth, and fetal development. It plays an important role in the prevention of anemia, delayed fetal development, and birth defects.

The diet should not be monotonous or consist of unusual products, as this can lead to loss of appetite, which significantly affects the absorption of food. For this reason, it is important that the dish is tasty. If the concentration of minerals, vitamins and other elements in the mother's body is insufficient, the fetus will experience their deficiency.

During pregnancy, the total weight gain of a woman is 8-12 kg. These indicators are individual for each Pregnant Woman, but it is important to monitor your weight. Excessive or insufficient weight of a woman can lead to abnormalities in the development of the fetus. In the second half of pregnancy, a woman's weight gain should not exceed 250-300 times a week. An increase in the body weight of a pregnant woman occurs due to the growth of the fetus (3.5 kg), the placenta (650 g), an increase in the weight of the uterus (970 g), amniotic fluid (800 g), mammary glands (400-700 g), an increase in the volume of circulating blood (1450 ml), extracellular fluid (1480 g), adipose tissue (2360 g).

The first half of pregnancy: nutritional features

In the First Half of Pregnancy, a woman's diet should not differ significantly from her diet before pregnancy. In the first 12 weeks of pregnancy, it is important to have enough proteins, vitamins, and minerals in the pregnant woman's body.

Starting from the early stages and during the First Half of Pregnancy, the caloric content of the daily diet (depending on the woman's height and body weight) should correspond to 2000-3000 kcal. The daily diet of the first trimester of pregnancy should include: 110 grams of fat, 75 grams of fat and 350 carbohydrates, with a total calorie content of 2500-2700 kcal.

The main source of protein is cooked meat. Poultry, fish, eggs, legumes, nuts, and seeds are also rich sources of protein. Every day you need to eat cheese, sour cream, cottage cheese, milk. 50% of the total amount of proteins should be proteins of animal origin. Proteins are used almost exclusively for the formation of fetal tissues. Out of every three grams of protein eaten by a pregnant woman, one gram is used to build the tissues of the fetus.

Fats also serve as a source of energy, participate in the formation of prostaglandins - substances that affect the work of the cardiovascular system, digestive system, and reproductive activity. Most fats are found in vegetable oils. A Pregnant Woman's diet should contain 40% vegetable fats. From animal fats, cow butter is recommended.

Carbohydrates are the main source of energy in the body, used in metabolism. With a lack of carbohydrates, proteins begin to be used as a source of energy. Consequently, less of them reaches the fetus, its development deteriorates, the body's resistance decreases, and the work of the nervous system deteriorates. Carbohydrates are obtained from foods rich in fiber: bread, fruits, vegetables. The amount of sugar in the diet should be 40-50 grams per day.

In the First Half of Pregnancy, the most rational mode of four meals a day.

Sample menu of a pregnant woman in the First Half of Pregnancy:

The first breakfast (900 - 30% of the daily ration): milk porridge with butter or boiled egg (scrambled eggs), bread with butter and cheese, tea or coffee with milk.

Second breakfast (1200 - 20% of the daily ration): cheese with sour cream, fruit, tea.

Lunch (1500 - 40% of the daily ration): salad or vinaigrette, vermicelli soup on chicken broth, boiled chicken with rice and stewed carrots, fresh or dried fruit compote.

Dinner (1900 - 10% of the daily ration): boiled or fried fish with mashed potatoes, beet salad with prunes, tea with cookies or waffles.

At night: a glass of kefir, sour milk, ryazhenka or yogurt.

Between meals - fresh vegetables and fruits, light dairy desserts, kefir, yogurt.

Nutrition in the II and III Trimesters of Pregnancy

In the II and III Trimesters of Pregnancy, the daily diet should be approximately 2,800-3,000 kcal per day and include: 120 grams of fat, 85 grams of fat, and 400 carbohydrates. At this time, you should not allow overeating, you need to monitor the amount of food,

Fats protect cells from viruses and bacteria, inflammation and mutations, help absorb vitamins A, D, E, calcium and magnesium. In their composition, they contain phospholipids and lecithin, which are responsible for the correct formation of the child's nervous system.

The need for carbohydrates (350-450 g) is met by foods rich in fiber, vitamins, mineral salts, trace elements (wholemeal bread, vegetables, fruits, berries, honey, cereals).

During pregnancy, 80% of women experience constipation and diarrhea. The main causes of digestion deterioration during pregnancy are dysbacteriosis, compression of the abdominal organs due to the increase in the size of the pregnant uterus, and the action of the pregnancy hormone progesterone. Laxatives should not be used when constipation occurs. This problem should be solved only with the help of diet. Women are recommended to drink sour milk (200 ml) at night, eat fruits and raw (stewed, baked) vegetables (carrots, prunes, apples) and juices from them on an empty stomach in the morning, and have breakfast 20-30 minutes later. Daily consumption of 30 grams (2 teaspoons) of bran will help the intestines to get rid of all the excess. Taking one glass of boiled water on an empty stomach also contributes to normal stool.

From the 32nd week of pregnancy, a woman's physical activity decreases, and the caloric content of food must be reduced, but not at the expense of protein. Reducing the caloric content of food due to protein leads to asthenia of the woman, hypotrophy of the fetus and delay in intrauterine development of the fetus.

Dishes containing extractive substances (broths, spices, smoked meats), salty and spicy food (pepper, mustard, vinegar, horseradish) should be excluded. The intake of table salt is limited to 6 grams per day.

Fluid intake (water, soups, compotes, tea) is not limited. For each kilogram of body weight, 40 ml of liquid should be consumed per day. This does not mean that every day you need to drink 2.5-3 liters of water in its pure form. We get half of this volume of liquid with food, vegetables, and fruits, which consist of 80–95% water. Juices (apple, plum, tomato), compotes from dried fruits and jelly from fresh frozen berries are recommended. The amount of sugar should not exceed 40-50 grams per day. It can be replaced with bee honey (at the rate of 1.25 g of honey instead of 1 g of sugar).

Conclusion

The group of main nutrients also called Balanced Nutrition or Healthy Diet is the food that provides energy to the body, including carbohydrates, proteins and fats, which if we can calculate the amount and proportion of these main nutrients well, will help the body to receive an amount of energy that does not exceed what the body needs. Because many people have to sit and work for a long time, there is little physical activity, if they get too many carbohydrates and fats, they will cause obesity, and each meal should be evenly distributed Do not eat too much of any one meal, and you should not stop eating any one meal, because it will result in a change in the metabolism of food.

Balance Nurtrition or Balance Diet