How to organize a healthy diet plan?
These good habits that we are talking about include regular exercise -at least 45 minutes a day 3 days a week-, do not smoke or drink alcohol, or at least do so moderately, and consume those foods that provide nutrients that The body needs. And although the proposal of a change of habits is an effort, in the repetition and the prolongation in the time is the key; Soon the change will become routine, and choosing healthier options will be easier.
But what is a balanced diet?
The truth is that there are no good or bad foods. A healthy and balanced diet is one that provides all the necessary nutrients, consuming all food groups. The secret to achieve this is in the amounts of each of the foods consumed, and how to distribute the meals throughout the day.
Ideal food ration
Fresh vegetables: at least 2 servings daily.
Dairy products or equivalent: 1 to 2 servings per day.
Legumes: between 3 and 4 servings a week
Fruits: 2 to 5 servings a day.
Cereals: 2 servings a day of bread, 2 a week of pasta, between 1 and 3 servings of rice a week, and 3 to 4 servings of breakfast cereals.
Meats: 2 to 4 servings a week of red meat -preferably lean cuts-, 4 to 5 weekly portions of fish and chicken
Others: 2 servings of eggs a week. Fat, 4 to 5 servings a day. Potatoes, 3 to 4 servings weekly.
What is a ration?
The weight of a serving varies according to the type of food.
Fruits and vegetables:
Vegetables: 200gr.
Fruits: 1 medium sized piece. In the case of small fruits, a serving will be between 100 and 125gr.
Dairy products and equivalents:
Milk: 200-250ml (a glass of milk, approximately)
Yogurt: 2 units of 125gr.
Fresh cheese, cottage cheese, and lean cheese: 60gr.
Legumes: between 50 and 80gr.
Cereals:
Bread: 50gr.
Pasta: between 50 and 80gr.
Rice: between 50 and 80gr.
Breakfast cereals: 30gr.
Meats:
Red meat: 100gr.
Fish and white meat: 130gr.
Grease:
Oil: 1 tablespoon
Butter: between 10 and 12gr.
Whole milk, lean steak, blue fish and eggs should also be counted as ingested fats
Others:
Eggs: 2 units
Potatoes: 200gr.
The ideal would be to have a scale at home. Although you think you know what the correct ration is and calculate “by eye”, many times we can get a big surprise to know the real weight of a food.
Sausages, alcohol, pastries and sweets have been omitted from this list, because they are very energetic but very low in terms of nutritional intake. It is advisable to leave this type of food for certain sporadic occasions: a party, a special dinner, a craving.
