Each day, the body needs to be given the intake consists of carbohydrates, proteins, fats, various vitamins and minerals, and water to support its performance.
Why the substance is so important to the body? This explanation:
- Carbohydrates. The body's main source of energy comes from carbohydrates. The brain can also work if it gets maximum intake is sufficient. Examples of good carbs, namely food made from milk, whole-grains, vegetables, fruits, and nuts. Carbs you should limit their use among other white rice, bottled fruit drinks, carbonated drinks, potato chips, candy, and sweet pastries.
- Protein. This substance is a source of energy for the body. Sufficient protein intake is essential for the growth of the body, helps keep the body's health, as well as help the body heal itself. Protein can be found in eggs, fish, meat, soy, poultry, cheese, and nuts.
- Fat. You might avoid if there are foods that contain fat. However, no fatty foods should be avoided. The body also need fat intake to maintain the structure of cell membranes and helps the cells to function properly, maintain the immune system, and helps the body to absorb vitamins. However, you must know the restrictions on consuming fatty foods so as not to be bad for the body such as the risk of developing heart disease, increasing weight, and other health problems. Select a good fatty foods like fish, poultry fat, vegetable oil (olive oil). Limit fatty foods like pizza, burgers, sausages, and fast food.
- Vitamins and minerals. Both of these substances may help the body's organs in carrying out their functions. Vitamins are needed by the body include vitamins A, B, C, D, E, and K, while the minerals your body needs such as calcium, iron, potassium, zinc, and selenium.
- Water. The liquid does not have the nutrients, but water can prevent the body from dehydration. Half of the composition of your body consists of water. Aside from drinking water, You can get liquid from food such as fruit and vegetables.
All the above content can you get in a healthy diet.
In addition to paying attention to its nutrition value, the value must be in the food healthy diet menu should also be adjusted to your daily calorie needs. Each person has different calorie needs. But the average adult requires 2000 calories daily. Consult a doctor so you can find out the amount of calories that fit the body condition such as age, gender, physical activity, metabolism, height and weight, as well as hormones.
Calorie needs based on eating is very important, especially for you who want to keep the weight off. Calories can make your body energized. However, the calorie consumption in excess of the body need can make it accumulates in the body and is stored as fat.
Healthy Diet Menu Sample
Here's a menu of healthy diet 2000 calorie diet you can apply for breakfast, lunch, and dinner. Although called a healthy diet menu, you still can enjoy a variety of food.Breakfast. You can start your day by eating a bowl of cereal with a sprinkling of raisins and fat-free milk. After that, a small banana fruit and one sheet of bread from whole-grains with the brand of margarine and jelly jam you can eat.
Other healthy breakfast options i.e. oatmeal raisin are blended and cooked with margarine. To drink, you can drink orange juice (250 ml) milk without fat (120 ml).
Lunch. You can make a sandwich consisting of bread from whole-grains, chicken, lettuce, sautéed mushrooms, sauce and mustard. Finish your lunch with boiled potatoes 200 grams.
Dinner. Capcay tofu with vegetables and peppers, a bowl of red rice and a cup of iced tea lemon around 250 ml.
Other dinner variations you can try IE 140 grams of grilled salmon is sprinkled celery, onion, and bread crumbs. Serve with rice, 125 grams of steamed broccoli, and almonds. Round off dinner with lean milk (250 ml).
Snacks. Sample snacks that you can consume each day consists of 245 grams low-fat yogurt mixed fruits.
You might get bored with healthy foods and like to eat foods with high fat and calories like fast food. You can eat it on certain days, such as every Sunday. However, the next day, you should eat foods that are low in calories to avoid a buildup of calories in the body.
That's the information about healthy diet sample menu that can I share to you all. May be useful and thank you for your attention
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