Balanced diet: the right daily rhythm
Don’t skip meals… And especially not the breakfast. It should represent between 15% and 25% of your daily energy intake (1).
The good news : you can eat copiously, as these nutrients will all be burnt off during the morning. On your plate : a hot beverage, a fresh fruit, 2 or 3 slices of whole wheat breadlightly buttered and a tablespoon of honey or jam. Add an egg or a piece of hard cheese (champion for the calcium), plain non-light yogurt or milk.
Lunch should provide 30 to 35% of the total energy of the day. The ideal : a complete menu that is light in fat. For example, a grilled steak with mushroom pasta or a veal cutlet with a zucchini gratin and potatoes… You can accompany your dish with raw vegetables as a starter and a dairy if you are still hungry. If you really fancy dessert, go for fresh fruit.
Afternoon tea avoids snacking and double portions at dinner. This snack represents about 20% of the daily calorie intake. For example, 2 slices of bread, 4 squares of chocolate, a fresh fruit and a hot drink; or 4 small butters and an unsweetened fruit compote.
Dinner is served light: it meets 20% of energy needs and should complement lunch. Try not to eat after 9 p.m. and go to bed immediately afterwards, so as not to interfere with your digestion and sleep. For your menu, choose food categories that you did not eat for lunch.
Another imperative : Respect an interval of 4 hours between each meal and at least 10 hours of fasting during the night. This allows your stomach to empty and thus receive the next meal optimally.
(1) The amount of energy required depends on a person’s age, height, weight, physiological state and physical activity: on average, women consume 2000 cal / d and men 2700 cal / d. Adolescents and pregnant women have slightly higher needs.
Balanced diet: how to compose your plate
Eat everything! But pay attention to the proportions. A balanced meal is 1/3 of vegetables, 1/3 of starches, 1/3 of proteins, 1 fruit and 1 dairy product. The main thing is not to garnish the whole with sauces and other fats.
Complex sugars (or starches) : rich in starch and less calories than lipids, they provide the body with energy over several hours. The cereals and pulses also provide you with an appreciable source of protein and allow you to reduce your meat consumption (often rich in hidden fats).
The vegetables: you hear it everywhere, you need at least 5 fruits and vegetables a day. Vegetables are full of fiber and vitamins, all for a very low calorie intake.
The fruits : they contain vitamins (A, C, B6), mineral salts (chromium, copper…) and fructose. This sugar is gradually released in the body, which has the effect of countering pump strokes and cravings.
Dairy products : it is an essential source of protein and calcium. To limit your consumption of lipids, prefer semi-skimmed products. And when you choose a cheese, know that the harder it is, the more calories it has! Also remember to vary the pleasures: cow, sheep, goat …
Meats, fish and eggs : they offer excellent quality protein, but beware of lipids. Fish, rich in “good fats” play a role in the prevention of cardiovascular illnesses. On the other hand, some meats are high in saturated fat, which is deposited in our arteries. If you are a predator, opt for lean meats (turkey, rabbit, etc.) rather than a lamb chop or cold cuts.
Fatty substances : the daily consumption of vegetable oil in small quantities is essential to provide the body with essential fatty acids.
Simple sugars : our body could do without it, but not our taste buds! We can give ourselves a square of chocolate from time to time but we avoid all pure and hard sweets (candies, marshmallows…). No question of drinking soda every day either. Also watch your consumption of fruit juices: of course, they provide vitamins, but they contain as much sugar as sodas.
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