Here are some tips to keep in mind as you organize your week of healthy eating. Don’t miss seeing it!
meal planning Everyday life matters when it comes to improving the quality of our diet. So we show you how to design a file healthy weekly diet With its implementation to protect the organism.
If we don’t really want to fall into the temptation to compromise our intake by going for ultra-processed foods or foods prepared outside the home, it is a good idea to plan a menu properly and shop for food accordingly. he goes.
Complex for a healthy diet
Taking into account the nutritional recommendations of the population of Spain and trying to achieve a diet that provides all nutrients in sufficient quantities, we recommend that the following introductions be taken into account when designing a healthy diet:
Consider the specifications of each home or consumer
The first and most important thing to achieve a healthy weekly diet is to pay attention to the specifications of each family or consumer that you intend to achieve.
In other words, it is advisable to always take into account tastes and preferences, to compensate for shortcomings and shortcomings, to consider needs, biological status and possibilities, for which it may be necessary (and very useful) to visit a nutritionist. he is.
With this in mind, we will achieve an individual, sufficient and healthy diet for each person who wants to put it into practice.
Include fruits and vegetables in all meals
A key step in achieving a healthy weekly diet is to include fruits and vegetables in all dishes throughout the week, which can be fresh or cooked, depending on the method of preparation.
A minimum of five servings of fruits and vegetables every day is recommended, taking care to ensure that they are of a different type and color to ensure a greater variety of nutrients that contribute to a healthy body. .
Use whole grains and don’t forget the legumes
High-quality carbohydrates are the basis of a healthy diet and its main source of energy. For this reason, we recommend using whole grains in your daily diet, and trying to include fruits and vegetables to meet your carbohydrate intake.
Likewise, since we Spaniards gradually forget about legumes, we recommend including them at least twice a week, because, like whole grains, they provide the fiber, vegetable protein and complex carbohydrates that the body needs. benefit and fill you up easily; Unlike what happens with easily absorbed carbohydrates, such as sugar or refined flour and its derivatives.
Include more fish and meat (lean)
Although it is not an essential food in the daily diet, in order to obtain high-quality protein as well as beneficial omega-3 fats for the body, it is recommended to reduce meat and include fish, these last foods. We try to make the star in our kitchen at least twice a week
To do this, we recommend switching to fresh and seasonal fish, or if we are looking for more practicality in the kitchen, we can use canned or canned fish which will save a lot of time when solving the preparation process.
Thus, we recommend that those who follow an omnivorous diet, get high-quality protein in their daily diet, alternate throughout the week eating fish, shellfish, eggs and (to a lesser extent) lean meat.
Consider dairy products or other sources of calcium every day
To meet nutritional needs and avoid deficiency, we recommend, in addition to all the previously mentioned complexes, to include calcium sources on a daily basis, including dairy products, nuts, seeds, dried algae, fats to be able to enter .. fish or another option ..
Dairy products and fatty fish, in addition to good sources of calcium, are excellent options for adding vitamin D to the regular diet and facilitating the absorption of minerals, thus contributing to a balanced and beneficial diet for the body.
Consider three to five meals a day
The number of meals eaten per day can be very variable, especially depending on the previous consumption habits and the diet that is applied in the case of a particular diet.
Therefore, we advise eating three to five meals a day. It is not necessary to eat a snack or a snack, but rather eat it every three or four hours so that hunger does not accumulate except in special cases or must be followed. Intermittent fasting protocol.
Steps to design a healthy diet
With the above basic premise in mind, we can effectively start by designing a healthy weekly diet, which we recommend following these steps:
Make a list of possible and frequent preparations
Taking into account the characteristics of each family or consumer, taking into account the tastes, needs and possibilities, we recommend that you list the foods or dishes that can be prepared.
Thus, for example, if we regularly eat whole grains but consume few fruits and vegetables, we will try to add preparations that can balance our weekly menu.
Likewise, we recommend avoiding preparations that involve frying and favoring fresh, seasonal foods, to promote access to a healthy and nutritious diet without added calories.
Distribution of dishes throughout the day
Given the previously prepared list of preparations, we will distribute the possible intake throughout the day.
To do this, we will try to balance the menu every day and even weekly. In other words, if we dedicate a fish-based dish with brown rice and vegetables to lunch, we would prefer other ingredients such as eggs, vegetables or fruits.
In this way, we get a varied diet that provides all the nutrients that the body needs throughout the week and thus keeps us away from deficiency and excess.
With information from Directo Al Paldar.
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