Balanced food

The balanced food – the daily diet which is completely providing daily energy needs of an organism, and also supporting optimum balance of vitamins and microelements. The balanced diet provides normal development, growth and life activity of an organism, and also promotes prevention of diseases and the general strengthening of health.

Balanced food: basic principles of healthy food

Often balanced food is understood as the diet excluding harmful products. This opinion is partly wrong. The exception of a diet of harmful products does not provide its full value yet. The basic principle of the balanced food is maintenance of optimum level of vitamins and microelements, many of which are not synthesized in an organism, and the consumed food is the main source of their receipt.

The balanced food is often also compared to diets. However not each balanced diet promotes weight loss.

The basic principles of the balanced food are:

• Power adequacy – need of each person for energy different. The healthy organism needs from 1300 to 2000 calories a day for normal functioning of an organism. Exceeding a threshold in 2000 calories daily, the organism begins to accumulate the excess weight while the lack of calories will transfer an organism to food at the expense of own fatty reserves that will lead to loss of weight;
• Proper correlation of proteins, fats and carbohydrates that is defined by a formula 1:1:4;
• Optimum balance of vitamins and microelements. It is also necessary to consider that both the vitamin deficiency (hypovitaminosis), and their surplus (excess accumulation, a hypervitaminosis) is harmful;
• The correct division of caloric content of a day diet according to meals among which 25% of calories are the share of a breakfast, 50% – for lunch, and 25% – for dinner.

For respect for these principles it is enough to know:

• Caloric content of the used products;
• The mass of products for each meal;
• Content of vitamins and microelements in the consumed products.

The balanced diet has to correspond to health of the person, his state, a sex, age, a way of life.

The balanced food for weight loss: principles of drawing up diet

Weight loss by the balanced food – process longer, however less harmful and more productive for an organism. Unlike diets in traditional understanding, the balanced food does not provide essential restrictions. On the contrary, adhering to the balanced diet, the person receives all necessary vitamins and microelements. The balanced food for weight loss provides reduction of caloric content of a diet. So, for normality maintenance the organism needs about 1500 calories while for weight loss the upper limit of the calories consumed a day should not exceed 1300.

The diet excluding some products from a diet can do essential harm to an organism, lead to failure of some of its systems, avitaminosis while the low-calorie balanced food activates a metabolism in an organism, burning internal reserves of fat.

The balanced food for weight loss unlike a diet does not exclude consumption of flour products and grain (a source of carbohydrates and cellulose), dairy products (a source of protein, calcium, B12 vitamin, Riboflavinum), proteinaceous products (a source of protein, iron, zinc, B12 vitamin), vegetables and bean (a source of a cellulose, folic acid, vitamins A and C), fruit (a source of cellulose and vitamin C).

However the balanced food, also as well as a diet, provides some restrictions in number of the consumed products, a way of their heat treatment. So, for obtaining the maximum quantity of useful substances from the consumed vegetables and fruit, they are recommended to use in the crude, boiled or steamed look. Any grades of meat also recommend to use in a boiled look or to bake in an oven without fat.

The healthy nutrition for weight loss demands to reconsider consumption of liquids also. For healthy functioning the organism needs 1,5 l of water a day. Also it is recommended to exclude fruit juice the packaged, sweet, carbonated drinks.

Extremely carefully at observance of the balanced food it is necessary for weight loss treats alcohol as alcohol awakens strong appetite.

It is also necessary to remember that after achievement of desirable results, the caloric content of a diet needs to be increased gradually that will help to avoid a set of weight further.

Balanced food: menu and its variations

The fullest coverage of products from each group is necessary for receiving all vitamins and microelements necessary for an organism (flour products and grain, dairy products, proteinaceous products, vegetables and bean, fruit) that causes divisibility and frequency of meals.

The balanced food which menu contains sufficient energy and vitamin potential offers a week cycle which covers all necessary groups of products, contains all necessary vitamins and elements, however does not exceed energy value.

From flour products and grain it is necessary to give preference to wholegrain grades of bread, pasta from firm grades of wheat, to the brown crude rice. Among dairy products it is necessary to give preference fat-free or to products with the low content of fats. From meat products it is necessary to give bigger preference to red fast meat, light meat of a bird, low-fat grades of fish. Vegetables and bean have to make up to 50% of a diet. It is necessary to give preference to fresh products, to avoid the preserved and frozen products. Fruit can be used in unlimited number and to be guided by the same principle: to give preference to fresh, seasonal fruit. To exclude the preserved, frozen fruit. Dried fruits are also not a full-fledged alternative to fresh fruit.

The balanced food for a week

The balanced food for a week represents an adequate diet. The offered balanced food which menu covers all necessary elements has recommendatory character:

• Grain, bread – up to 6 portions of products a week. Besides, giving preference to ready grain breakfasts, the quantity of portions needs to be reduced to 3 in a week;
• 6 portions of the dairy fat-free products or 3 portions with the low content of fats;
• 3 portions of red fast meat and 2 portions of fish or light meat;
• Up to 5 portions of vegetables and bean in day;
• Fruit in unlimited number, however, not less than 2 portions a day.

Observance of such balanced food for a week considerably will improve health, activates metabolism, will save from heavy feeling in a stomach. The balanced diet – a basis of healthy life activity of an organism and prevention of often met diseases.