Discover How to Create a Healthy and Balanced Weekly Menu: Essential Tips and Recipes

2023-09-14 06:32:02

Discover how to create a healthy menu for a whole week and what foods must include a balance diet, varied y complete.

A healthy food y balanced It is essential to enjoy a good health. If you have questions regarding what type of diet follow or what are the foods that should not be missing in the dishes of you weekly menuread on to find answers and tips.

What is a balanced diet?

The dietician Monica Acha explains on his channel Simple Blending that one balance diet is “that which provides all the nutrients and the energy what we need to maintain the proper functioning of the body“. In addition, it highlights that it must provide other substances that are very important for the body, such as to the fiber and the bioactive substances.

Essential ingredients of an ideal meal dish

And ideal food dish must offer healthy food y varied in moderate amountslimiting the processedthe ones that have Saturated fats and those who carry added sugars. It must also include the three macronutrients between his Ingredients:

Proteins: can be found in the carnehe fishthe products dairylas legumes, the eggslos nuts… “They form the structural components of our cells y fabricsas well as many enzymes y hormones“, explains the European Food Information Council.carbohydrates: are present in the fruitslas vegetableslos cereals and the pastas, among other products. They are the main power source of the organism.healthy fatss: the fats that the nutshe olive oil and others foods originally vegetal are appropriate in a healthy diet. This third macronutrient It has different functions, such as the absorption of vitaminsthe production of hormones and the storage of energy.Fruits y vegetables: these foods provide fiber, antioxidants, minerals y vitamins to your body.

How to create a healthy menu for the whole week

From eat healthyexperts in nutrition, sports and gastronomy, teach you how to make a weekly menu, healthy y balanced. The following video indicates that you should classify food in seven groups:

Farináceos y starch.Proteins.Oils y fats.Dairy.Fruit.Vegetables.Superfluous.

According to your criteria, for a food y a dinner can be considered healthymust be made up of food protein, vegetables y farináceos y starch. It must also be taken into account that certain products cannot be consumed in excess. For example, it is not recommended to consume red meat more than once a week.

What is the plate method trick?

He plate method It is a simple way to carry a balance diet y distribute food. It consists of dividing a standard plate into three parts: one half and two quarters. Half must include raw vegetables o cooked. A quarter has to carry products rich in proteinswhile the other is for the carbohydrates.

Tips for eating healthy and balanced

Carmen Navarronutritionist of Vinalopó University Hospital (Alicante), explains how to prevent diseases eating healthy. Below you can find several tips to maintain a good diet y balanced.

Choose a varied and complete diet

You must consume different foods to ensure that your body receives all the nutrients that it requires to function correctly. A complete diet includes fruits y fresh vegetableswhich provide antioxidants essential for good health, and legumeswhich stand out for their high content of fiber y proteins.

Different fruits and vegetables PEXELS

Regulate food quantities

you have to eat one amount of food enough for you weight remains within healthy margins, avoiding excess calories.

A container on a PEXELS scale

Choose white meat instead of red meat

The low-fat meat o blancalike the pollo o of themis preferable to Red meatwhich is what comes from animals like the pig o to veal. The first has a smaller amount of Saturated fats.

A plate with white meat PEXELS

Avoid animal fats

Usa olive oil to prepare or accompany you dishesbut don’t resort to butter. Moderate the consumption of animal fats. Also try to avoid the consumption of sausages and dishes Pre-cooked.

A container with PEXELS olive oil

Take blue fish

The sardinehe tunahe salmonhe anchovythe anchoa and the mackerel are some blue fish. You must consume this type of food for his contribution of polyunsaturated fats and the important Omega-3 fatty acids.

A piece of PEXELS salmon

Eat five meals a day

Carmen Navarro recommends distribute the intake in breakfast, lunch, food, snack y cena. If you do five moderate meals a day Instead of three more abundant ones, you will have fewer problems with the hunger throughout the day and you will activate your metabolism with more frenquency.

A man and a woman eating PEXELS

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