It is sometimes complicated to know how to plan your meals in order to maintain a balanced diet. According to the nutritional recommendations, the plates should contain half of vegetables, a quarter of starchy foods (such as pasta or semolina) and a quarter of proteins. Added to this is a portion of fruit and dairy products. But don’t panic if each meal does not include all of these elements: the diet is balanced throughout the week. So there is no problem indulging yourself with a good pasta meal!
More generally, health authorities encourage the consumption of:
- 5 fruits and vegetables per day;
- 2 servings of pulses each week;
- 1 serving of wholegrain starch every day;
- 2 different fish every week, including a fatty one (salmon, herring, etc.);
- 500 g of meat each week, favoring poultry;
- vegetable oils such as olive, walnut and rapeseed;
- 2 dairy products per day.
It is also advisable to limit the very sweet productssalty, fatty and/or ultra-processedas well as alcohol.
It is quite possible to vary the format of your meals, from a starter/main course/dessert combination to the simple consumption of a soup or a salad. The most important thing is to vary the ingredients throughout the week, and to favor the consumption of healthy but satisfying dishes, while not forgetting the essential: gluttony!
Source :Recommendations on diet, physical activity and sedentary lifestyleEat Move
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