Recommended daily diet
A healthy diet is vital for maintaining a healthy metabolism. Scheduling meals and food for every meal is very important. For women who want to maintain their figure or on the contrary, they want to recover it is good to know that you have to eat little and often.
Nutritionists recommend that people who want to have a healthy and balanced lifestyle eat different products and exercise at least half an hour a day. Below is a recommended daily diet that should help everyone stay in shape and be healthy.
At breakfast it would be good to bring about 20% -25% of daily caloric needs. It is important to drink a glass of water in the morning to clean the kidneys. Then do some refreshing exercise. The food must be rich in carbohydrates, such as a cheese sandwich or cheese; it is good to get energy all day.
Drink plenty of water, fruit juice or tea to replace fluids lost through sweat. Water constitutes 70% of human tissues, 80% of blood and 90% of the brain. Man loses daily through sweat and through natural secretions up to 2.5% water.
Eat fruit, as they are an important source of vitamins and energy: peaches, grapes, plums. Fruits and vegetables help prevent cancer and offer real protection against cardiovascular diseases. You should eat between five and 12 servings per day (two-thirds vegetables and one third fruit).
Also, breakfast can include dairy products, calcium-rich cheese, yogurt, milk. To ensure your fiber intake, eat cereal. A teaspoon of honey or more help balance the physical and mental activity, removing fatigue. It is good for insomnia and migraines removal.
11 to 13 o’clock
If you are at work, it is advisable to eat fruits (bananas) and foods high in carbohydrates (pretzel, muffin, rice).
13 to 15 o’clock.
At noon bring the body about 25% – 30% of caloric needs. Eat foods containing protein: chicken, fish (food for the brain, it helps memory), seafood, eggs or a salad, which brings a contribution of minerals, vitamins and antioxidants. Fish oil contains Omega 3 fatty acids, which protects the heart.
Among the carbohydrates you choose, especially for lunch, bread, cereals, potatoes (boiled or baked), corn, brown or white rice, beans, peas are excellent choices.
Sugar is also good. Later, if you feel you need something sweet and do not want to gain weight, replace it with natural fresh fruit or a cup of herbal tea sweetened with less sugar. Scientific studies have shown that we must look at sugar as “most trusted friend” of our brain.
Consumption of sugar has beneficial effects on memory, concentration and learning. Also, sugar makes us more lively.
At dinner there is no need to bring the body more than 15% -20% of caloric needs.
Serve fresh or cooked vegetables or simple lean meats as that helps the body recover. You can take a sweet dessert and a cup of warm milk to have a deep and peaceful sleep.
- Do not ever jump over breakfast
- Eat every three hours.
- Do not go to bed with an empty stomach.
- Dinner – preferably before 19 o’clock
- Exercise. At least a quarter of an hour, every day.
- Choose unsaturated fats from fish, nuts, avocados, olive oil and saturated ones abandoned, meat, biscuits, cakes, pies, pastries.
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