Many people are willing to commit to their health and to follow a healthy and balanced diet that enhances immunity and provides essential nutrients for our wellbeing. Here we will tell you how to develop a healthy diet plan.
We need carbs for glucose and glycogen production. Fatty acid, minerals, and vitamins are important to ensure the proper functioning of various systems in our body. Similarly, Protein and Amino energy are also essential for your body – it is what makes up the protein in your body. To obtain proteins of high biological value, it is necessary.
Basic principles for developing a healthy diet plan
These are the fundamental concepts that you should be clear before developing a healthy and balanced diet:
What nutrients the body needs
In general, concerning nutrients, you must understand that minerals, fats, proteins, vitamins, and carbohydrates are the basic needs of our body for survival and wellbeing. You must also understand that all are necessary.
When to eat these
Chop between hours. A good idea to snack between meals is, on the one hand, nuts or fruit. On the other, we also suggest that you make vegetable pates such as mushroom pate and many others. They are delicious and nutritious.
Balance and food variation
There are no miraculous foods by themselves. Any excess or defect causes imbalances. Since each nutrient needs different factors for its metabolism, it is better that you include a few foods in each meal. The best thing is that, instead of including a lot of different foods, you will vary them throughout the week and prepare different recipes. In this way, you will not only facilitate digestion, but eating will be more entertaining and different every day.
Fresh seasonal foods
All those foods that are canned, processed, packaged, etc. have lost a lot of nutrients (if not all). A good way to ensure the nutritional richness of numerous foods is to vary them following the patterns of nature, that is, eating fresh seasonal foods. If you have not yet considered having an urban organic garden in your home, it may be time to do so. In any case, if you decide to start buying organic, following the natural rhythms will not cost you, since in the stores of organic products, usually seasonal foods abound.
Of course, you must consume extra virgin olive oil as an essential element for cooking and dressing salads, as it has been part of the traditional Mediterranean diet. This oil has excellent cardiovascular properties and is one that best resists heat. Occasionally, it uses other cold-pressed vegetable oils in salads (raw) such as wheat germ, evening primrose, sesame, etc.
Frequently use aromatic and medicinal plants in the form of spices to flavor. Some of the most recommended are garlic, thyme, rosemary, turmeric, ginger, oregano, cumin, etc. You can also use them in digestive infusions as a dessert at lunch, or soothing infusions as a dessert at dinner. And on the other hand, we advise you to explore new possibilities brought from distant lands to give a very special flavor to your dishes (in addition to nutritional elements) such as soy sauce, miso, or Ayurvedic chyawanprash.
Adapt the diet to your needs
Our opinion is that there are no generalized diets for everyone because each person is a world and does not feel the same things. Therefore, although the principles we will offer you can serve as a general guideline, we must adapt them to the tastes, lifestyle or individual characteristics of each person. For example, a diet for athletes is not the same as a children’s diet, diet for pregnancy, diet to lose weight, diet for diabetes, cholesterol diet, diet for the elderly, vegetarian diet, etc.
The following are a series of foods that should be included in the diet regularly and abundantly to ensure health:
In every balanced diet, there must be a part of raw vegetables. Cooked Foods are more digestive, but they are much more nutritious raw. Do not be afraid; nothing happens to eat them raw (wash them well). Surely you will get a pleasant surprise when you discover its flavor and texture in raw (try to eat broccoli, cabbage, zucchini, etc. They are delicious!) In salads it is advisable to include a bitter element such as the escarole to promote secretion Biliary and an antioxidant element such as broccoli or Lombard. Some of the most recommended vegetables are endives, escarole, carrots, celery, red cabbage, peppers, garlic, onions and, of course, broccoli.
Cooked vegetables (better steamed, undercooked and simmered) offer a good supply of nutrients and favor the digestion of any nutrient. It usually includes vegetables as a first course at lunch or dinner.
Cereal (brown rice, quinoa, and buckwheat)
Brown rice is undoubtedly the king of cereals and the basis of a healthy and balanced diet. The cereals (combined with pulses such as lentils, chickpeas or a proportion of 2 cereal vegetable 1) should form the bulk of the diet (at least four days a week). Even better if we include raw or under-steamed vegetables and vegetables in the vegetable stews with legumes.
Well, now that we are clear about what foods are the healthiest for a balanced diet and when to take them, let us recreate our diet plan and turn our world around.