BALANCED DIET

 BALANCED DIET

A balanced diet, or actually proportions

A balanced diet is one that takes into account the right proportions of all nutrients such as protein, fats, carbohydrates as well as vitamins and minerals. The amount of energy supplied from proteins should be about 10-20%, from fat 20-35%, and from carbohydrates 45-65%. Will these proportions look the same for everyone? Since the general recommendations for the population are determined on the basis of statistical data, it can be said that for the majority of healthy adults, these proportions will be close to a certain "range". Such people will theoretically be able to balance their diet on the basis of the popular healthy eating.

Usually, however, you cannot be sure exactly what your nutritional needs are, as they depend on many variables. Dietitian, taking into account, inter alia, Your health, physical activity, age, weight and body composition will help you find the right nutrient ratio for your diet.

How many meals should I eat per day?

There is really no way to define the number of meals that will be right for everyone. Athletes, blue-collar workers and pregnant women will need up to 6-7 meals a day. Occasionally, due to health, preferences or daily schedule, only 3 meals will be beneficial.

Experts believe that the best number of meals a day is 4-5, most often 3 large and 1-2 smaller snacks. Such a system promotes the effective use of energy and nutrients, helps to control hunger, prevents overeating, ensures a stable glucose level and an optimal metabolic rate. It is very important to monitor your body.

If you eat 3 meals, but you feel energy drops and a headache in between, it is necessary, even though it is difficult, to introduce at least 2 snacks. If you feel that the current frequency of meals is uncomfortable for you, talk to a dietitian who will help you find a balance.

Meal times

Theoretically, everything is clear - we eat breakfast within an hour after waking up, further meals every 3 hours and dinner around 18:00. Soon! First, the recommendation to eat dinner at 6:00 p.m. has long since been refuted. We would have to go to bed by 9 p.m. maximum, which is rather unlikely in most cases. Too early dinner is associated with the risk of snacking,
because it is certain that we will feel hungry before going to bed. Ignoring it is also not the best solution - it can be associated with nocturnal drops in blood glucose levels, which in turn lead to sleep disturbances and an abnormal insulin secretion.

Eating every 3 hours? For various reasons, it is not always possible. Then it is necessary to determine the optimal, feasible meal schedule, and it does not necessarily mean that our diet is not correct. According to the nutritious recommendations, a large breakfast should be eaten as early as possible, but even this is not good advice for everyone. There are people who get up to work at 4:00 (this is not the time for one of the biggest meals of the day) or work shifts, which puts the whole day plan on its head. In such cases, the diet can also be balanced, although it will certainly not be standard.

Do not be afraid that the diet composed for you will involve weighing and counting the nutrients. People who start a diet after 2-3 weeks admit that they are able to prepare balanced meals for themselves without much thought, because they learn what they should look like. It is only important to get to know the needs of your body and eat consciously. Using fashionable diets from the Internet or watching your friends' diets usually does not lead to anything good, because a balanced diet is a "tailor-made diet".