How to make practical recipes for balanced eating - Health

How to make practical recipes for balanced eating

Dishes to meet weekly nutritional needs

A healthy diet is of utmost importance to guarantee an optimal quality of life. Therefore, a healthy diet is key and determinant for our performance and effective and efficient development of our daily activities. An unbalanced diet leads to a disproportionate diet, which can cause health consequences and affect the efficient functioning of our organism.

Interestingly, not having a healthy diet even affects our synapse processes, as we are not supplying our body with the right amount of nutrients and all our systems will be impaired. However, before researching the relevance of healthy eating, the thought that my eating style would also be reflected in my cognitive performance would have seemed a bit far-fetched to me.

Now, most people know what it’s all about to eat well and have a healthy, varied and balanced diet. But the challenge lies in delineating precisely what that healthy diet and balanced eating is all about.

In order for a person to cover their nutritional needs in a healthy and balanced way, they should try to eat a varied spectrum of foods per week, which according to the nutrition experts at PRONAF (Nutrition and Physical Activity Program) should be divided into:
Vegetables: every day. Both as a main dish, as an ingredient or as a side dish.

Legumes: 2 times a week.

Rice: 3 times a week, 1 as a main dish and 2 as a side dish.

Pasta: 3-4 times per week.

Fish: 4 times a week, at least 2 of oily fish.

Meat: 4 times a week white meat and 2 times a week red meat.

Potatoes: 4 times per week.

It is also necessary to take into account the intake of 3 pieces of fruit per day, 2 skimmed dairy products per day, as well as the consumption of between 5 and 6 eggs per week per person. Taking all this into account, varied recipes are compiled in this report to compose balanced menus for each week. In addition to the variation of ingredients, the diet will be healthier if you choose lighter cooking methods and opt for olive oil as the fat used.

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