Many wonder how many meals they should eat a day. We tell you everything you need to know about how to make menus for each day. One of the factors that cause more headaches when we change eating habits is the distribution of meals.
“The menus in the diet are a subject that you must know how to handle”.
Otherwise, the process becomes routine and we can abandon it at any time. Combining food groups well, ensuring that each intake provides the nutrients our body needs to function properly, not skipping any food and not repeating food is truly hard work. However, when we already handle the information and put into practice everything learned, the diet stops being a punishment, and the stage begins to assimilate that all this change in the diet is an evolution to conquer a healthier life.
Next, we will give you some tips to make your menus in the diet. It is important to remind you that any doubt you should consult with a specialist.
First the Distribution
The first thing you should keep in mind is to know how many meals you will distribute your diet. The main objective is that the menu is planned under the expectation that it is nutritious, balanced and without any excess or lack. On the other hand, in our daily menu you should not skip meals. You also can not spend many hours without eating. Therefore, the ideal is that you organize your menus in the diet in 4 or 5 daily intakes. The intention is to take care of the quantities and ensure that our body has energy during the day. The distribution of meals can be as follows:
- Breakfast, lunch, snack and dinner.
- Breakfast, snack, lunch, snack and dinner.
With this planning, your body will be ready to face all the activities. Also, keep in mind that no more than two or three hours should pass between each intake.
What Our Menus Should Have in the Diet:
In order for all meals to be nutritionally optimal, it is important that we make sure that each dish has the necessary nutrients. It is about the following:
They can be of animal or vegetable origin. Those of animal origin are red meat, poultry, fish, seafood, eggs. They also come from dairy products and their derivatives. Those of vegetable origin can be acquired from the combination of legumes or grains with flours that are not refined. That is, those of integral presentation.
Carbohydrates or Cereals
Rice, pasta, bread, cereals, preferably in its integral version, to avoid all processed and refined products. You can add cookies in the snacks.
Consider those that come from blue fish, olive oil, nuts, olives and avocado. With them you can cook and season salads. Avoid processed oils, such as sunflower oil.
It is not new that we advise you to drink between 1.5 and 2 liters of water. This way you will help your kidneys work effectively and avoid fluid retention. You can accompany with tea and natural juices.
Vitamins and Minerals
A good way to incorporate them into your menus in the diet is by eating lots of fruits and vegetables. However, all foods provide large amounts of vitamins and minerals. You can also consider supplements that are sold at pharmacies. They will give you a special contribution, which will help your body have the required levels of energy in the day.
Watch Out for These 6 Tips
1. Eat Fish
Add, at least three times a week, fish to your menu. Try that blue fish prevails twice.
2. Includes Legumes
Three times a week eat vegetables. There is so much variety that you will not get bored, we assure you. There are beans, lentils, chickpeas, among others.
3. Enjoy the Fruits
At the day eat, at least, 5 fruits. It’s not worth repeating. There are many, so repeated ones do not count. In the snacks fit perfectly. If not, after each main meal. Try to vary a week. In addition, each season has its favorite fruit, take advantage of that option. The color that you give to your menu will make the dish more striking.
4. Decrease Red Meat
Red meats are not very advisable. Many people find it impossible to eliminate them. If this is your case, add them to your diet menus once or twice a month. If the challenges call your attention, eat them one week, another not.
5. Less Fat
Reduce the amounts of saturated fats and refined flours. These products are two of the main causes of cardiovascular diseases.
6. In the Variety is the Taste
Lastly, each meal varies. Avoid repeating food every day. There are many options that will keep you motivated and entertained. You just need a little creativity.
For Good Planning
- Make your purchases based on the weekly menu. So there will be no shortage of ingredients when you cook.
- Use seasonal ingredients, so your menus in the diet will be very nutritious and you will spend less money.
- Avoid fried foods. Varies the cooking methods. It is healthier to cook your meals grilled, baked or steamed.
- Plan your menus on the diet for a week or two weeks. You save work and you will not suffer from stress.
With all these tips you will see that it will be very easy to plan the menus in the diet. With this organization you will save money, you will not be anguished to think about what you should cook, you will keep your family happy and you will not get bored with food. Dieting should be a pleasant process.
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