Design a balanced weekly menu

2024-09-02 06:00:33

Eating smart is a healthy way of eating that involves preparing a balanced weekly menu.

Last updated: September 2, 2024

Diet plays a fundamental role in finding a healthy lifestyle. However, for many people, meal planning can seem overwhelming and confusing. How can we ensure we are getting all the necessary nutrients and maintaining a good balance in our daily diet? The answer lies in designing a balanced weekly menu.

A well-thought-out menu not only gives us peace of mind knowing what we’re going to eat during the week. And it also allows us to make more informed decisions about our diet, avoid temptations and maximize nutrient intake. However, there are some key points that must be kept in mind.

When planning meals and snacks, you should try to get a variety of essential nutrients. Such as proteins, carbohydrates, healthy fats, vitamins and minerals. Since this can be a complex task, there are currently companies that can help you plan Balanced weekly menu and send you fresh ingredients for preparation.

Here are some tips for designing your weekly menu.

1. Assess personal needs

Everyone is unique and has different dietary needs. Factors such as age, gender, level of physical activity and health status influence an individual’s nutritional needs. So consider consulting a health professionalsuch as a nutritionist, for personalized assessment and prescription recommendations.

According to a publication Harvard School of Public HealthA plate of healthy food that contains all the nutrients needed for daily life must include:

50% vegetables and fruits. Such as tomatoes, carrots, cucumbers, arugula, spinach, broccoli, peppers, mushrooms, lettuce, avocado, apples, mangoes, etc. French fries are not considered vegetables.25% protein. Such as chicken, turkey, rabbit meat, fish, eggs, dairy products and their derivatives. Or if you prefer chickpeas, beans, lentils, fava beans and legumes. Limit red meat and cheese and avoid bacon and sausage.25% whole grain. Such as barley, wheat, quinoa, oats and brown rice. Avoid white bread, white rice, and other refined grains that have an impact on blood sugar and insulin.

Eating a balanced, healthy diet doesn’t mean delicious recipes and occasional snacks have to be put on hold. Instead, we must always be mindful of how we eat in order to get the most out of our nutrients. So when creating a menu, Make sure each meal includes foods from the major food groups.

According to the Spanish Society of Community Nutrition, the components of any healthy diet include fruits, vegetables, milk and its derivatives, meat and sausages, fish and shellfish, eggs, legumes, cereals and nuts.

3. Plan and organize the week’s menu

After planning your weekly menu based on the preparations you want to make, plan a trip to the supermarket to buy all the necessary ingredients.

Again, try tailoring the menu to your specific lifestyle and schedule. If you have limited time during the week, consider dedicating a day to menu preparation. Cook in large batches and portion portions into individual containers to refrigerate or freeze. This will allow you to have ready-to-eat meals and save you time in the kitchen.

4. Get inspired by delicious recipes

A healthy diet doesn’t mean a boring diet. On the Internet or in recipe books you can find a large number of preparations with the correct balance of food groups. Check out some sample recipes and snacks below that you can incorporate into your weekly plan.

Breakfast latte, avocado toast and eggs. , banana, milk and lunch quinoa salad with grilled chicken, spinach, gherkins and lemon vinaigrette.wrap Smoked salmon with avocado, green leaves and tomato mashed potatoes and carrots with pork tenderloin and artichokes Grilled chicken with grilled eggplant A glass of milk with biscuits Yogurt with cereal crackers. Served with steamed cauliflower and roasted potatoes. Steamed potatoes.

Also read: Three seasonal vegetable recipes

Avoid extreme restrictions to avoid falling into a dietary imbalance. Listening to your body requires recognizing and respecting needs and desires. That’s assuming you maintain a solid nutritional foundation. Allowing yourself to indulge in delicious food once in a while can beCreate a healthy relationship with food and promote emotional well-being.

The focus should be on mindfulness and self-regulation rather than adhering to a strict eating plan. This encourages greater flexibility and enjoyment in food choices. Thereby reducing the guilt and stress associated with eating.

Now that you know some of the best tips to start planning your weekly menu and becoming more aware of your eating habits, it’s time to start looking for healthy recipes that will inspire you to reach your goals. Remember, having a good relationship with food is essential to living a fulfilling life.

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Design a balanced weekly menu