Balanced Diet Menu

A balanced diet is the most effective way to lose weight and is a healthy alternative to fad and crash dieting. The guide to a balanced diet menu below will enable you to lose weight and diet in a healthy way and enjoy your food.

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There are many balanced diets, from balanced vegetarian diet to all foods allowed ones, and you can choose whichever one you want or construct your balanced menu from the general guidelines below.

The advantage of a balanced diet is that its menu provides your body everything it needs, so you are healthy and thus more likely to lose weight as well.

Balanced Diet Menu And Weight Loss

The  great advantage of a diet menu that is balanced is that it allows you to lose weight naturally rather than having to give up a food group or do the fad or crash diets which are not necessarily healthy and especially in the long run will not sustain your body.

Composition of Balanced Diet Menus

Most nutrition experts agree that balanced diet menus are based on three basic concepts:

1. Balance

Generally, health professionals recommend a diet consisting of the following:

Carbohydrate intake : 55-65%

Protein intake 10-20%

Fats Up to 15 – 25%

2. Moderation

Many dieting programs are successful simply because they are very good at helping people learn to plan portion sizes.

Generally the accepted wisdom is that meals should be eaten 3 – 5 times a day and this will have the affect of decreasing hunger pangs and the desire to overeat.

You can eat the meals at any time of day and one rule is to always eat breakfast as it’s the most important meal of the day. Skipping brakfast is not good for the smooth functioning and overall health of your body, especially if done routinely. It deffinitely sabotages any weight loss program.

3. Variety

All healthy diets involve the inclusion of several food-types.

The primary reason for this is that by including variety in your diet, you increase your chances of obtaining the required amounts of essential nutrients you need.

Vitamin and mineral composition is food-specific, so you need to eat a wide variety of foods to get all the essential nutrients for overall health.

Variety means that you won’t likely get bored, and it allows you to enjoy many different and palate pleasing foods.

If you check one of the world’s healthiest diets it’s the Japanese diet. The Japanese tend to eat a greater variety of different foods and people tend to be less obese and live longer than with any other diet

The Composition of a Balanced Diet:

Fruits and Vegetables

Healthy Eating means having at least 5 portions a day –  try to eat whole fresh fruits and vegetables. Freshly squeezed or made juices count as long as you drink them with the pulp. Commercial juices are devoid of fibre. Also included in this group are beans, like baked beans, pulses and lentils.

Good carbohydrates

In this group you should also aim for 5 portions daily.

This group includes cereals, pasta, rice, noodles, oats, bread and boiled jacket potatoes.

You should aim to include at least one food from this group at each meal.

Dairy Foods

In this group, 2-3 servings daily should be the aim and the group includes:

Milk, cheese and yogurt which are good but restrict the amount of butter, eggs and cream. Caution: If you suffer any allergies to any foods listed, please avoid them. These are general guidelines only.

Meat, Fish, and Alternatives

In this group aim for 2-3 servings, this group includes:

Eggs, poultry, meat and fish and derivatives such as beef burgers and fishcakes.

You should choose lean meat such as fish or chicken without skin and only have burgers and fishcakes occasionally as treats.

Alternative sources of protein such as nuts, tofu, mycoprotein, vegetable protein and kidney beans.

Foods Containing Fat, and Foods Containing Sugar

In a balanced diet you will always do best to eat naturally from the earth and only eat a small amount of processed foods  high in saturated fats such as butter, mayonnaise, cream, crisps and fried foods, cakes, ice cream. Shun carbonated drinks.

It is essential to include a small amount of fat in your diet, but the emphasis should be on unsaturated fats, for example:

Olive, sunflower and sesami oil and oily fish such as salmon and mackerel.

Balanced diets will help you lose weight

Healthy diet for weight loss is a balanced diet. It will help you lose weight if you learn portion control, which will allow you to eat a bit of everything including your favorites.

Our bodies were designed to eat a balanced diet and not necessarily to restrict or eliminate specific food groups.

You won’t constantly feel hungry and you will feel healthy,  lose weight quickly and keep it off.

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The above are general guidelines for you to customize for your own use.  Simply follow the guidelines and tailor them to suit your unique body for health and weight control.

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By sacha tarkovsky

 

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