The right daily diet is a healthy breakfast, the right lunch, and a very balanced dinner in terms of foods and their benefits and harms. Everyone has their own preferences and, of course, all individually for health in general. But there is something that must be present in our diet every day. Because we want to stay energetic and young for a long time.
What does our body need every day?
Each of us has a different diet, different needs, and taste preferences. Some do not eat meat, and some – dairy foods. But still, it is important to try to maintain a balance of proteins, fats, and carbohydrates, because these nutrients provide the body with energy.
Proteins, fats, carbohydrates – what is their importance?
Proteins – a building material for the growth of bones, cartilage, muscle tissue. Fats are necessary for the synthesis of hormones and the assimilation of fat-soluble vitamins (A, D, E, K). Carbohydrates provide our body with energy, but only complex carbohydrates are useful. Therefore, the diet should be selected based on these needs.
What should be the composition of the daily diet?
On average, 40% of the diet per day should be carbohydrates, 30% – proteins, and another 30% – fats. We can calculate the required number for ourselves individually.
How much protein, fat, and carbohydrates do we need?
You can calculate the amount of protein by the Devine formula, knowing only your own height. Thanks to this formula you will be able to know your ideal body weight. And the amount of protein required per day (in grams) is equal to the ideal body weight (in kilograms). The amount of fat per day should be as much as protein. Carbohydrates are much easier. To determine the daily norm of carbohydrates, from the total number of calories we need to multiply 3 grams per kilogram of weight.
So what foods should be in everyone’s diet?
First of all, you should pay attention to seasonal vegetables and fruits. Why seasonal? They are more useful, they contain fewer nitrates and pesticides, more vitamins, and trace elements. Also, seasonal vegetables are not subject to prolonged transportation and are stored not so long on the shelves.
In the store or market you should buy:
- green onions
- brussels sprouts
- various citrus fruits
What else can support the body?
You can also add to the diet a variety of greens – parsley, dill, cilantro, and more. After all, greens are fiber for the body that feeds beneficial bacteria in our body. The more fiber you consume, the richer and more diverse the microbiome.
You can buy cereals that do not contain gluten. These are buckwheat, millet, hemp, sorghum, amaranth, and brown rice. These cereals contain useful carbohydrates, and carbohydrates, as mentioned above, are the fuel for our body. The body processes them and receives glucose, from which cells synthesize energy molecules.
Pay attention to seafood – salmon, trout, shellfish, red caviar. These foods contain a large number of vitamins and trace elements such as iodine, magnesium, calcium, manganese, B vitamins, etc.
Also, seafood contains beneficial Omega-3, which strengthens bones, immunity and helps with the prevention of cardiovascular disease.
In addition to fish, you can buy poultry, lamb, goat, and rabbit meat.
Also in the diet can be a variety of nuts, they contain useful fats, vitamins, and trace elements.
But before eating them, pre-soak them for one or two hours in hot water and then dry them in the oven. The fact is that the nuts may contain mold, and this method will help get rid of it.
And how much water should be every day?
It is very important to keep a water balance. Start your day with a glass of water. It helps remove toxins that have accumulated overnight and helps to remove bile stasis.
It is better to drink water between meals: 15 minutes before and 30 minutes after. Water should always be at hand, do not wait until you feel thirsty, by this time the body will be dehydrated.
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