How should a balanced diet be? In order for the diet that we follow every day to be balanced effectively, it is essential to know the daily needs of our body.
On many occasions we have told you that when it comes to enjoying good health both from a general point of view and from a nutritional point of view, it is the following of a balanced diet. But we must bear in mind that eating healthy does not necessarily mean that we are also following a varied and balanced diet.
In order to achieve this, we must consume natural and healthy foods, but depending on the food group to which they belong, and ultimately the main nutrients they provide.
In this way, a balanced diet will be based on the amount of carbohydrates, proteins and fats that we must consume each day, and that our body needs daily, in the nutritionally recommended or advised amounts.
How should a balanced diet be?
A balanced diet is understood to be a daily diet that respects the different nutritional needs that our body has, which must in turn adapt to the calories that the person needs (depending on their height and physical complexion).
But for a diet to be balanced, not only the nutritional needs of our body must be respected based on the amount of carbohydrates, proteins and fats that we must consume daily. It should also include a variety of foods in the appropriate amounts.
It is essential that this variety is equally adapted to the characteristics of each person, depending on their age, sex, physical complexion and lifestyle.
To keep this in mind, a good option is to attend the so-called nutritional pyramid, which will help us to know what daily amounts we should consume each day:
We must also pay special attention to daily nutritional needs:
- 50-60% carbohydrates: Whole grains, wholemeal pasta, bread (especially wholemeal), fruits, legumes such as soybeans, beans and lentils, greens and vegetables.
- 15% protein: Chicken, beef, veal, dairy (especially cheese, yogurt and milk), salmon, fish, eggs.
- 25% fat: It is advisable to choose healthy fats, such as extra virgin olive oil, sunflower oil, avocado, walnuts, almonds, cashews, sesame seeds, pumpkin seeds and lean meats.
For this reason, there are a series of foods that are recommended to consume every day, such as cereals and bread, rice and pasta, fresh fruits and vegetables, semi-skimmed or skimmed dairy products (such as milk, yogurt and cheese) and fats. Healthy like olive oil.
On the other hand, there are also foods that we must consume every week, but in a certain number of servings. In the case of meat, the most appropriate thing is to consume between 3 to 4 servings of meat a week, of which at least 2 servings must be white (or lean) meat. Among the lean meats we can name chicken, rabbit and pork.
It is also advisable to consume 3 to 4 servings of fish, of which 2 servings should be white or lean fish. White fish are sole, turbot, rooster or ray. While, among the blue fish (rich in healthy fats) we can mention salmon, sardines and herring.
Tips for eating a balanced diet
Here are other useful tips that will be of great help when following a diet as varied and balanced as possible. Take good note:
- Eat fish 4 times a week.
- Eat meat 3-4 times a week.
- Eat at least 5 servings of fruits and vegetables each day.
- Eat legumes 3 times a week.
- Opt for low-fat dairy.
- Avoid sweets, precooked and fried foods, and industrial pastries.