It is said health is wealth, though 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.
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.
here 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.
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.
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!