How should a balanced diet be? Find out in this post what the leading nutritional institutions say about it.
Eating correctly, fortunately, is an increasingly widespread concern. NoIt is only an issue that worries scientists, researchers and the rest of the medical community, but many people show their interest in following a balanced diet to achieve and enjoy good health on a daily basis.
In short, a balanced diet is one through which we obtain all the necessary nutrients for our body to function properly and help us prevent certain types of diseases. But there is no single
But in a generalized way the FAO and the WHO establish the following proportions for ua balanced diet :
Carbohydrates: complexes are the most efficient source of energy for the body and should be the most abundant nutrient in a balanced diet. These carbohydratescomplex come from cereals and legumes mainly. To a lesser degree from vegetables, greens, seeds and nuts.
Total carbohydrates per day: 55-65%
Fats : the most beneficialious are the unsaturated (they should predominate), which come from vegetable oils, seeds, nuts and fish.
Total fat per day: 25-30%
Proteins: to obtainner proteins of high biological value is necessary, either to consume meat or fish, or to combine cereal (75%) + legume (25%) + seeds and nuts.
Total protein per day: 10-15%
Vitamins and minerals: the main sources of vitamins and minerals are in fruit and raw and fresh vegetable elements.
Another official source for healthy eating is the Healthy Plate , created by nutrition experts from the School of Public Health de Harvard. It is a guide to creating healthy and balanced meals.
- Meals must be rich in vegetables and fruits - 1/2 of the plate : incorporate color and variety into your plate, and remember that potatoes do not count as vegetableson the Healthy Plate .
- Choose whole grains - they take up 1/4 of the plate. Quinoa, brown rice, oatmeal,spelt...
- 1/4 of the protein plate - fish, chicken, beans, nuts are versatile protein sources. If you eat meat, limit red meats and avoid processed meats such as bacon and cold cuts.
- Achealthy vegetable eites. - prioritize cold-pressed olive oil. Avoid partially hydrogenated oils, which contain unhealthy trans fats.
- Drink water.- avoid sugary drinks,and limit dairy to one or two servings a day.
- Stay active.