Eat a balanced diet can not only be healthier but also not gaining weight! User manual ...
It is essential that your meals are balanced to cover all nutritional needs including and especially if you practice a physical activity. We must, therefore, vary their diet to provide all elements necessary for a balanced and proper functioning of the body.
... AND LOSE WEIGHT!
Based dune nutrition is a balance, variety and moderation.
To stay healthy, the body needs carbohydrates and fat for energy, proteins for cell manufacturing, fiber for easy digestion, minerals and vitamins for growth and vitality.
However, the duration of the meal is becoming shorter and our lifestyles more sedentary.
RESULTS: Our diet is often unbalanced!
A complete and balanced meal should be comprised of the following:
- One serving of meat, fish or eggs for his contribution in protein and iron (for vegetarians: lentils, split peas ...) - A plate of bread or starchy foods as a source of complex carbohydrates, fiber and minerals - fruits and vegetables (a portion of vegetables for fiber, vitamins and minerals) - A dairy product for calcium - A body fat for essential fatty acids - Water for hydration and make different minerals to the body (especially the day of physical activity).
GET 3 MEALS PER DAY!
* Eat breakfast!
After an overnight fast and for the morning, it is essential to have a breakfast to replenish your energy.
This first meal of the day should cover about 20% of your daily requirement of nutrients and calories.
Ideally, it includes:
- A dairy product (yogurt, milk, etc ...)
- A grain product (bread, crackers, cereals ...)
- A drink (tea, coffee, juice, ...).
If you, the morning is a race against time, provide a snack for the morning (yogurt, fruit, cookies, ...).
TO KNOW: The pastries are high in calories (380 to 450 kcal. / 100 gr.!) And high in fat.
* Lunch should be balanced ...
Eating on the run seems to be the best expression to describe the lunch!
Many of us breakfast on our workplace and we do not always have time to make a full meal (starter, main course and dessert).
If you are in this case and if you're a fan of the sandwich, do not forget to add vegetables, dairy and supplement it with fruit.
If you snack, make individual servings of cherry tomatoes, bags of nuts, yogurt drinks, ...
Be very careful with the dishes (all kinds of additives are incorporated to enhance their flavor and improve their consistency). They are often calorie!
We recommend that you prepare your own dishes to take away from the office.
* Do not skip dinner!
TO KNOW: The fat metabolism occurs primarily during night time.
It is therefore necessary to eat light at night. In addition, a heavy meal or greasy makes digestion more difficult and affects sleep.
Nevertheless, he strongly advised to skip the evening meal, especially when dieting! Hunger may disrupt your sleep and wake up at night.
A typical meal at night should consist of fish, lean meat or soup.
LITTLE TRICKS THAT MAKE THE DIFFERENCE!
* Do not skip meals! (If you skip a meal, it was then more likely to catch the next meal and dietary balance is disturbed)
* The more we advance in the day, one meal should provide calories,
* Pasta is good for athletes. Like all foods rich in complex carbohydrates (sugars), they represent a source of energy. Slow to assimilate, they are the muscles the necessary reserves in case of big physical effort.
A balanced diet will allow you to effectively eliminate waste and toxins, sources of many diseases. It will also maintain the balance of intestinal flora. You will enjoy a better resistance to external aggression, whether bacterial, viral or immune.
Moreover, a balanced diet combined with exercise routine and non-aggressive you will not gain weight.
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