Part 1: Make a good meal plan.
1, make a diet plan. Planning your weekly diet in advance can ensure a balanced nutritional intake. Planning every meal and snack in a day in advance can effectively avoid unnecessary food intake. Take an hour or two to record all your thoughts about diet.
Add up the nutrients of each meal and see if there is any protein intake every day, and whether the content of fruits and vegetables is enough every day.
If you are busy, planning ahead is a quick and effective way. Cooking doesn't need you to spend too much time, because you can make it in advance and put it in the refrigerator.
You can search related diet plans online for inspiration.
2. buy ingredients. Fill your kitchen with all kinds of healthy food, so that you can easily maintain a balanced diet. When you have written your diet plan, take some time to go to the supermarket and buy all the healthy ingredients you like home. If the pantry is well stocked, it is easy to maintain a balanced diet. You might as well put some convenient and simple healthy ingredients in your locker, such as canned beans, canned vegetables without salt, canned tuna or chicken, whole wheat foods (such as quinoa, whole wheat pasta and brown rice), nut butter and so on.
Foods that can be stored in the refrigerator include: frozen vegetables (excluding sauces and seasonings), fruits, pre-cooked grains (brown rice or quinoa), low-calorie frozen meals (suitable for busy dinner time), and frozen proteins (fish or chicken).
Meanwhile, don't forget to store some fresh vegetables, fruits, dairy products (low-fat milk, yogurt and cheese) and lean protein (chicken, fish, pork and lean beef).
3. Write a diet diary. Keeping a diet diary can help you develop the habit of a balanced diet in two ways: first, it can let you review your daily diet progress in time and replenish the missing nutrients in time; Second, it can help you develop long-term good eating habits. Buy a diary or download a diary app on your mobile phone. Try to record your daily diet and pay attention to whether you get enough nutrition every day.
We are often not sure whether we have eaten too much or too little. A diet diary can make your concept clearer.
At the beginning, see where you can go further or have better choices. For example, through diet records, you will find that you don't like vegetables at ordinary times, so the intake of dietary fiber is far from enough; Or you find yourself eating the same food every day, lacking the variety of food.
4. Talk to your nutritionist or doctor. Doing so can make your goals more clear, and prescribe the right medicine according to your personal health and past medical history. Maybe they can provide you with additional guidance and suggestions to help you further consolidate your health. Talk to your personal doctor. TA is the person who knows your personal health and drug situation best. He can give you some suggestions on food choices and eating patterns, so that you can keep a balanced diet while constantly improving your physical fitness. He may also suggest that you go to a nutritionist to get more information.
A registered dietitian is an expert in food nutrition. They can give you a lot of guidance on reasonable diet, tell you the benefits of a balanced diet, point out the shortcomings of your current diet structure, and provide you with a more complete and healthy diet plan.
Visit the website EatRightwebsite, click the orange button at the top right to find a nutritionist according to your area.
Part II: Prepare a balanced diet
1, your food must cover five food groups. One of the bases of maintaining a balanced diet is to eat five kinds of food, namely protein, vegetables, fruits, dairy products and grains. These five kinds of food contain all kinds of nutrients your body needs, so don't miss any kind of food in your daily diet. Protein is very important for cell and body metabolism. Whether it is the establishment and repair of body tissues or the manufacture of chemicals such as enzymes and hormones, protein is indispensable. It is best to choose high-quality protein, such as poultry, eggs, lean beef, seafood, nuts and beans.
Dairy products also contain protein and are rich in calcium, potassium and vitamin D. Choose low-fat dairy products, such as yogurt, milk and cheese.
Buy a food scale to let you know how much food you eat. Of course, you can also check online more. For example, three ounces of meat is almost the size of a playing card.
Fruits and vegetables mainly provide nutrients including vitamins, minerals, dietary fiber and antioxidants. At the same time, they are all low in calories, so they are an indispensable part of a balanced diet. In a reasonable diet, people should eat all kinds of fruits and vegetables every day.
Cereals can be divided into two categories: whole grains (brown rice, quinoa and oats) and flour and rice (white bread, white rice and ordinary pasta). Your goal is to make at least half of the grains you eat come from whole wheat, because they are rich in dietary fiber, protein and other nutrients.
Admittedly, it is very difficult to require five food groups to be essential for every meal. So just make sure you eat these foods in a balanced way every day, and you don't have to eat them all in one meal.
2. Eat healthy fat. Some fats are considered to be good for the heart and are rich in omega-3 and monounsaturated fats. The intake of these beneficial fats can maintain and improve the fluidity of blood and support the development of baby's brain. Take these healthy fats 2-3 times a week.
Foods rich in omega-3 include salmon, mackerel, anchovies, sardines, tuna, walnuts and flaxseed.
Monounsaturated fats mainly come from olive oil, avocado, olive and hazelnut.
3. Eat at least three meals a day. A balanced diet not only refers to a balanced food, but also refers to a balanced number of food intake. Eating regularly every day is good for your health. Eating at least three times a day and eating some snacks at the same time can make it easier for you to achieve the goal of a balanced diet. If the diet is irregular, the risk of insufficient nutrition intake will be higher.
Regular repeated eating can provide a stable energy source for your brain, and a stable glycemic index can help your brain function more effectively.
It is not recommended to reduce the frequency of eating. You don't need to eat at the normal "morning, noon and evening" time, but you must eat every 3-5 hours to keep healthy.
A balanced day should be like this: a vegetable scrambled egg and a cheese for breakfast; For lunch, a whole-wheat turkey, a piece of cheese and a small carrot; Eat a small apple and a cheese stick in the afternoon; Have a large portion of fresh spinach and 4 ounces of grilled salmon for dinner in zarraga.
4, daily intake of 1.8L water. At least eight cups of clean sugar-free water every day is very important for a balanced diet. Although water is not included in the five food groups, it is as important as the five food groups. Choose white water, iced tea, low-calorie coffee, zero-calorie fruity drinks and so on.
Buy a water cup and monitor your daily water consumption.
5. Choose the right proportion of food. Eating different proportions of food can ensure a balanced diet and ensure that you are full without overeating. Generally speaking, the ratio of vegetables to fruits can be higher than that of grains, and grains, as low-calorie and high-nutrient foods, should account for about 50% of all your meals.
The amount of white flour, white rice, bread and other foods in the grain needs to be controlled. These foods will easily exceed the standard, resulting in an unbalanced diet. Usually, half a cup of white rice or flour and 1 ounce of white bread can be used as the staple food.
Dairy products and foods rich in protein have high nutritional value, so it is best to eat them every meal. Usually, the ratio of one serving is 3-4 ounces of protein and one cup or 1 ounce of dairy products.
Part III: Enjoy a moderate diet.
1, control the intake of sugar and saturated fat. Foods high in sugar and fat are usually high in calories, low in nutritional value and less in vitamins and minerals. Eating too much of this kind of food will greatly destroy the balance and health of the diet. Of course, maintaining a balanced diet does not mean that you need to completely give up your favorite sweets and high-calorie foods, such as almond biscuits and cheesecake.
Eat this kind of food in moderation and enjoy the fun it brings occasionally.
Make changes according to your own situation. For example, halve the amount of dessert every Friday night, or go to your favorite burger joint twice a month instead.
2. Limit the intake of alcohol and other high-calorie drinks. These foods can easily upset the dietary balance. They are high in calories and sugar, which will make you consume too much sugar in a short time. Usually, we should pay more attention to monitoring the intake of the following foods: beer, red wine, mixed alcohol, soda, sweet tea and fruit juice. Although 100% fruit juice does have certain nutritional value, you should know that the sugar content of fruit juice is usually very high, so it is usually enough to take it in moderation and occasionally drink 4-6 ounces.
Try not to drink soda and sugary drinks. If you need caffeine to refresh yourself, you might as well drink coffee and tea made of skim milk and a small amount of sweeteners instead.
Drink as little alcoholic beverages as possible, one for women and two for men.
It is ok to drink a glass of red wine or sweet tea occasionally, and the most important thing is to be temperate.
3. Take part in physical exercise. To maintain a healthy life, exercise is an important part. Although it has no direct impact on your diet, regular exercise can help you control your weight and physical fitness and give you the capital to indulge yourself in sweets occasionally. Just do 150 minutes of moderate-intensity aerobic exercise every week, such as jogging, cycling, swimming and so on.
Do strength training at least twice a week, and you can choose to lift iron or take pilates classes.
Tip: Don't eat while watching TV-you will eat too much unconsciously.
Don't completely avoid certain food groups unless you are allergic to certain foods or your doctor advises you to do so.
Don't take it for granted that you don't eat certain foods and follow the crowd. For example, unless you are allergic to gluten, it is okay to eat gluten-containing grains.
If some diet slimming plans tell you not to eat a certain kind of food or a large number of food types, don't believe it.
Being healthy doesn't necessarily mean that you need to be very thin and fat-free.
Combining a balanced diet with fitness activities can make you change your living habits and become healthier.