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| Healthy Eating |
Each day, the body requires intake consists of carbohydrates, proteins, fats, various vitamins and minerals, and water to support its performance. These substances are very important to the health of the body. Before you compile the menu food is a healthy diet, you should know the basic nutritional needs of the body against it.
Carbohydrates. The body's main source of energy comes from carbohydrates. The brain can also work if it gets maximum intake is sufficient. Examples of good carbs, namely food made from milk, whole grains, vegetables, fruits, and nuts. Carbohydrates should you limit the eat include white rice, bottled fruit drinks, carbonated drinks, potato chips, candy, and sweet cakes.
Protein. This substance is a source of energy for the body. Sufficient protein intake is essential for the growth of the body helps keep the body's health, as well as help the body heal itself. Protein found in eggs, fish, meat, soy, poultry, cheese, and nuts.
Fat. You may shy away if there are any foods that contain fat. However, no fatty foods should be avoided. The body also need the fat intake to maintain the structure of cell membranes and helps the cells to function properly, maintain the immune system, and helps the body to absorb vitamins. However, you must know the restrictions on consuming fatty foods so as not to be bad for the body like weight gain, the risk of developing heart disease, and other health problems. Select good fatty foods like fish, poultry fat, vegetable oil (olive oil). Limit fatty foods like pizza, burgers, sausages, and fast food.
Vitamins and minerals. Both of these substances may help the body's organs in carrying out their functions. Vitamins are needed by the body include vitamins A, B, C, D, E, and K, while the minerals your body needs such as calcium, iron, potassium, zinc, and selenium.
Water. The liquid does not have the nutrients, but can hydras water body. About half of the composition of your body consists of water. Aside from drinking water, You can get liquid from food such as fruit and vegetables.
All the content you can get in a healthy diet.
Your Calorie Needs
In addition to paying attention to its nutrition value, the value must be in the food healthy diet menu should also be adjusted to your daily calorie needs. Each individual has different calorie needs. But the average adult needs 2,000 calories daily. Consult with the dietitian so that you can know the number of calories that fit the body condition such as age, gender, physical activity, metabolism, height, and weight, as well as hormones.
Calorie needs based on eating is very important, especially for you who want to deal with or maintain weight. Calories can make your body energized. However, eat the excess of calories the body needs can make it accumulates in the body and is stored as fat.
Healthy Diet menu morning, noon and night
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| Diet Foods |
Following the 2000 calorie healthy diet menu, you can apply for breakfast, lunch, and dinner. Although called a healthy diet menu, your tongue can still be spoilt for choice by the variety of food.
Breakfast. You can fill your stomach with eating a bowl of cereal with a sprinkling of raisins and fat-free milk. After that, a small banana fruit and one sheet of bread from whole grains with the brand of margarine and jelly jam you can eat.
Other healthy breakfast options i.e. oatmeal raisin are blended and cooked with margarine. To drink, you can chug orange juice (250 ml) milk without fat (120 ml).
Lunch. Can you make a c sandwich of bread from whole grains, chicken, lettuce, sautéed mushrooms, sauce, and mustard. Finish your lunch with boiled potatoes 200 grams.
Dinner. Capcay tofu with vegetables and peppers, a bowl of red rice and a cup of iced tea lemon around 250 ml.
Other dinner variations you can try IE 140 grams of grilled salmon is sprinkled celery, onion, and bread crumbs. Serve with rice, 125 grams of steamed broccoli, and almonds. Round off dinner with lean milk (250 ml).
Snack. Sample snacks that you can consume each day consist of 245 grams low-fat yogurt mixed fruits.
There may be it's time You get bored with healthy foods and like to eat food with a high fat content and calories like fast food. You can eat on certain days, such as every Sunday. However, the next day, you should eat foods that are low in calories to avoid a buildup of calories in the body.
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