Healthy diet menu is a list of balanced nutritious foods with levels that are adjusted by the needs of the body each day. This menu is not only intended for people who want to manage the body only, but for all people who want to live healthy.
Every day, the body needs to be given an intake consisting of carbohydrates, proteins, fats, various vitamins and minerals, and water to support its performance.
Why are these substances so important to the body? Here's the explanation:
Carbohydrate. The main energy source of the body comes from carbohydrates. The brain can also work best if it gets enough of this intake. Examples of good carbohydrates are foods made from milk, whole grains, vegetables, fruits, and nuts. The carbohydrates you have to limit your consumption include white rice, packaged fruit drinks, soft drinks, potato chips, candy, and sweet pastries.
Protein. This substance is a source of energy for the body. Adequate protein intake is essential for body growth, helps maintain body health, and helps the body heal itself. Proteins can be found in eggs, fish, meat, soy, poultry, cheese, and nuts.
Fat. You may be avoiding any foods that contain fat. However, fatty foods should not be avoided. The body also needs fat intake to maintain the cell structure and help the cell membranes function properly, maintain the immune system, and help the body absorb vitamins. Even so, you should know the limits in eating fatty foods in order not to impact the body for the body such as weight gain, risk of heart disease, and other health problems. Choose good fatty foods like fish, lean poultry meat, vegetable oil (olive oil). Limit fatty foods like pizza, burgers, sausages, and fast food.
Vitamins and minerals. Both of these substances can help the organs of the body in carrying out its functions. Vitamins needed by the body include vitamins A, B, C, D, E, and K. While minerals that the body needs such as calcium, iron, potassium, zinc, and selenium.
Water. This liquid does not have nutrients, but water can hydrate the body. About half of your body composition consists of water. Apart from drinking water, you can get fluids from foods such as fruits and vegetables.
All the above content you can get in a healthy diet.
In addition to paying attention to the nutritional value, the food should be on the healthy diet menu should also be tailored to your daily caloric needs. Each individual has different caloric needs. But the average adult needs 2000 calories per day. Consult a nutritionist so you can know the number of calories that fit with body conditions such as age, gender, daily physical activity, metabolism, height and weight, and hormones.
Eating based on calorie needs is very important, especially for you who want to take care or maintain weight. Calories can make the body energized. However, consuming more calories than the body needs to make it accumulate in the body and stored as fat.
Here's a healthy diet of 2000 calories you can apply for breakfast, lunch, and dinner. Although called a healthy diet, your tongue can still be spoiled by this variety of food.
Breakfast. You can fill your stomach by eating a bowl of cereal with a sprinkling of raisins and fat-free milk. After that, one small banana and one piece of bread from whole grains with margarine spread and jelly jam you can eat.
Other healthy breakfast options are oatmeal mixed with raisins and cooked with margarine. For drinks, you can drink orange juice (250 ml) and nonfat milk (120 ml).
Lunch. You can make sandwiches consisting of bread from whole grains, chicken, lettuce, sauteed mushrooms, and mustard sauce. End your lunch with 200 grams of boiled potatoes.
Dinner. Capcay knows with vegetables and peppers, a bowl of brown rice and a cup of lemon tea ice about 250 ml.
Another variation of dinner you can try is 140 grams of grilled salmon sprinkled with celery leaves, onions, and bread crumbs. Serve with rice, 125 grams of steamed broccoli, and almonds. End the dinner with nonfat milk (250 ml).
Snack. Examples of snacks you can consume each day consist of 245 grams of low-fat yogurt mixed with fruits.
There may be times when you are bored with healthy food and want to eat foods with high fat and calorie content like fast food. You can consume it on a certain day, for example every day of the week. However, the next day, you should eat foods that are low in calories to avoid the buildup of calories in the body.
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