Balanced diet timetable for a week
Maintaining a healthy diet might feel like a challenge sometimes. Especially with all those different programs and articles that are all over the internet. But frankly, the rules of a healthy diet are really simple, and there is no need to make it more complicated than it is. Today we will prove it to you! Continue reading to learn more about a balance diet timetable for everyday both for men and women.
A healthy balanced diet
So, you have decided to eat healthier. There may be several reasons for it. Perhaps you want to lose weight or just improve your health and feel better. Whatever your reason is, choosing to eat healthier is always a good idea as long as you eat a fair amount of all necessary nutrients.
What does a 'balanced diet' mean? Basically, the rules of balanced diet defines the types of food you should be eating every day and in what proportions. There are some ground rules, for example:
✔ Minimum 5 fruits or veggies per day;
✔ Eat whole grains;
✔ Eat beans, pulses, poultry. Add fish and white meat;
✔ Eat low-fat and low-sugar;
✔ Try to eat less red meat if possible.
The rules are very basic and you need to learn how much carbs, protein, and fats you should consume daily in order to maintain a healthy diet. You need to know that the nutritional requirements for men differ from those that women have. They may also differ depending on your age and weight, but the difference is not as big as between genders. We will tell you about the needs of both men and women.
Keep in mind, that everything that you will find below, is to be used only as a general guide. Everyone's needs are different, depending on age, activity levels, weight, and gender.
A balanced diet for men
There may be a stereotype that only women are willing to maintain a healthy diet and only they want to lose weight. But that is not true! In today’s world, both women and man are eager to eat the right food in order to be healthier, feel better and lose or keep the existing weight. Before “getting deeper” into the balanced diet, or creating your own schedule, you need to know your Reference Intakes (RI) or daily amount of nutrients.
The RI for man are:
➤ Energy (kcal) - 2500;
➤ Carbohydrates (g) - 300;
➤ Sugar (g) - 120;
➤ Fat (g) - 95;
➤ Protein (g) - 55;
➤ Saturates (g) - 30;
➤ Salt (g) - 6.
In addition to that, according to health experts, you need to consume 30g of fiber per day. Basically, eat more greens!
Note that the amount of fat, saturates, salt and sugars are at their maximum - for a balanced and healthy diet you need to consume no more than that. And the RI for protein and carbs are the amount that you should meet every day. It may seem very easy to meet the amount of carbs because there are a lot of them in bread, cakes, cookies, etc. But on a healthy diet, you will not eat all of those as you will need to get your carbs from healthier foods. And don’t forget about protein - it’s essential for your muscles!
Now you know the amount of each nutrient in grams. But do you really want to measure all of them in order to know how much you are eating and if that is enough? That will take a lot of time and effort and it’s one of the common problems among those who are on a diet - they just don’t want to spend time calculating and writing proportions. Don’t worry, we have an easier way for you.
The portion size of each mentioned product will depend on your hands! Remember these tips and use them the next time you want to eat some of the suggested foods.
➤ Fish, meat or poultry (proteins) - A palm of your hand;
➤ Rice, potato or cereal (carbohydrates) - Your clenched fist;
➤ Popcorn or crisps (savories) - Two of your cupped hands;
➤ Brownies, cakes or cookies (bakes, full of carbs) - Two of your fingers;
➤ Butter, spread, fat (fats) - The tip of your thumb.
A balanced diet for women
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The IR (Reference Intakes, remember?) for women are following:
➤ Energy (kcal) - 2000;
➤ Carbohydrates (g) - 260;
➤ Sugar (g) - 90;
➤ Fat (g) - 70;
➤ Protein (g) - 50;
➤ Saturates (g) - 20;
➤ Salt (g) - 6.
You need to consume no more sugar, fat, salt and saturates than listed. And, like men, you need to meet to a number of carbs and protein. Also, eat 30g of fiber per day.
The portion sizes are the same as for men. But remember that they have to work specifically for you! In regards to the timetable, the tips are the same. Just don't forget to eat enough nutrients, and don’t load up on too much carbs or fat! It’s very easy for this to happen, especially with snacks.
You know the portions and the RI but how about the timetable? We've got you covered here too!
The Balance diet timetable
There is no such thing like a diet timetable. Well, at least a strict timetable. If you are looking for something like “At 7:05 you will have to eat eggs and dairy and at 8:43 eat a snack” you will not find it here. We will tell you about a diet timetable using terms like “breakfast” or “dinner.” You will be able to decide on your own when to eat. Just remember the simple rule - eat frequently but in small portions.
Breakfast
No matter what you've heard, breakfast is essential. Do whatever it takes to eat in the morning - get up earlier, miss the bus, anything. Just eat your breakfast!
Your breakfast should be full of proteins, have a fair amount of carbs and fiber. The best choices for breakfast are:
✔ Eggs;
✔ Fish or haddock;
✔ Low-fat milk or cheese;
✔ Oatmeal;
✔ Chicken meat;
✔ Fruits, berries, and veggies.
Toast topped with scrambled egg, smoked salmon, ham or chicken are a great example of a morning meal. You can also boil the chicken parts (they are full of protein but don’t have much fat in them) and eat them with cheese or toasts. The fastest breakfast is oatmeal - it won’t take a long time to prepare or eat it, but it will give you a great start to the day. You can add some honey, fruits or berries to make it even tastier but still healthy.
Mid-morning snack
The mid-morning snack is an excellent way to manage your blood sugar levels. It will keep you full and you will not have to eat a lot during the lunch. You can eat veggies or fruits, you may make some biscuits in the morning and then eat them as your snack with peanut or almond butter. But be careful - they are full of fat, so you shouldn't eat too much. In addition to that, veggie sticks with some sweet dip are also a great option.
Lunch
The half of the day is here, and it’s time to eat some good food that will give you energy for the rest of the day. Eat protein and starchy carbs. Try to eat foods that are whole-grained - they will raise the blood sugar, but it will be steady and you won’t feel like a slump. A good choice for lunch is a quinoa salad with spicy tuna or sandwich topped with salmon. You may also eat baked beans with whole-grain toasts.
Mid-afternoon
Remember we told you that you need to eat often but have small portions? That’s why it is the fourth meal of the day! The snack between lunch and dinner has to be simple - eat fruit or veggies, eat chocolate or cereal bar that will fill your need for energy.
You can also eat dried fruits - they have sugar which is an excellent choice if you have to exercise in the afternoon. But be careful - they are full of calories, so don’t eat too much.
Dinner
And finally dinner. People tend to eat a lot during dinner, especially at the beginning of a diet. So control yourself! You need something relaxing in the evening, something that your stomach will digest easily. Combine carbs with fats that you need, such as oil in fish or nuts. You can eat a vegetable salad, with salmon and nuts. Also, a wholemeal pasta with chicken or fish will be a great choice.
Finally, you need to drink water between and during the meals in order to stay hydrated. The need for water depends on your weight, size, and climate. But usually, it is about 3-4 liters per day.
As you can see, managing your diet is quite easy. Remember the essential tips, use small portions but eat often and keep yourself hydrated. After a few weeks of this diet, you will feel better and maybe even lose some weight!
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Source: Legit.ng