Making good food choices and following a healthy menu is much more practical than you might think. Instead of counting and recounting calories, we’ve brought you some ideas to organize your meals and meet your daily needs for all the macronutrients you need.
But remember: these values and recommendations are just an average. Each person has daily nutrient requirements that vary according to lifestyle, genetics, and type of metabolism, among other variables. Consult a nutritionist or neurologist to develop a specific food strategy for you.
Healthy Menu: What You Have To Have
Regardless of your food goal, it would help if you had all the nutrients, vitamins, and minerals. A varied and healthy diet, for you to meet your daily needs for these nutrients, must contain portions of food from all nutritional groups.
A portion is calculated according to the number of calories. The servings below refer to a 2,000-calorie daily diet. The amount of daily calories varies from person to person. As we mentioned, talk to your nutritionist to calculate personalized portions.
Fruits And Juices
In this part, the more colorful, the better. You need to consume fruits daily; the greater the variety, the better. Fruits are natural sources of vitamins, mineral salts, proteins, and fibers. About juices, the more natural possible, the better. And no wasting sugar on your juice!
Average daily servings: 3 servings/day
Food tips: apple, banana, watermelon, plum, acerola, kiwi, mango, pineapple, strawberry, orange, tangerine…
Vegetables And Greens
Fruits, vegetables, and greens are one of the less caloric groups but no less nutritious. They are also an excellent source of vitamins, minerals, fiber, and protein.
The orientation is the same: vary a lot and assemble very colorful dishes. This way, you guarantee a greater variety of nutrients consumed during the day.
Average daily servings: 3 servings/day
Food tips: lettuce, arugula, beets, carrots, cabbages, parsley, leeks, coriander, radishes, asparagus, spinach, basil, cabbage, pumpkin, eggplant…
Milk And Derivatives
These foods are rich in animal protein and calcium, essential for healthy bones and muscles. If you are allergic to lactose or follow a vegan diet, consult your nutritionist about other alternatives to replace this nutritional group.
Give preference to skimmed milk and whiter cheeses, which are less caloric than whole milk and yellow cheeses.
Average daily servings: 3 servings/day
Food tips: milk, Minas cheese, ricotta, natural yogurt, cottage cheese…
Beans And Seeds
Beans and seeds are excellent sources of insoluble fiber, polyunsaturated fat (beneficial for the body), magnesium, and selenium. In addition, beans are an excellent source of iron and zinc.
The combination of beans and rice is quite powerful, as the nutrients of the two foods complement each other. Stick with white beans and brown rice if you want to lose weight.
Average daily servings: 1 serving/day
Food tips: white beans, chia, quinoa, linseed, chestnuts, almonds, walnuts…
Meat And Eggs
Meat such as beef, pork, chicken, fish, and seafood are some of the primary sources of protein for human beings, especially children, the elderly, and pregnant women, who need a reinforced diet.
Average daily servings: 1 serving/day
Food tips: prefer lean and less fatty meats like chicken and fish.
Oil And Fat
Yes, that’s exactly what you read. Those who want to lose weight must include this nutritional group in their diet. Healthier oils like extra virgin olive oil are essential for the body to absorb vitamins and have antioxidant functions.
But beware: to maintain their nutritional properties and not turn them into villains in your diet, do not use the oils for frying but as seasonings.
Average daily servings: 1 serving/day
Food tips: canola oil, sunflower oil, sesame oil, olive oils, coconut oil…
Sugar And Candies
You also don’t have to give up your favorite desserts and pastries. Sugar intake helps maintain a feeling of well-being and a good mood. But nothing to exaggerate! Make better choices and opt for healthier sources of sugars and remember: avoid refined and industrialized sugars.
Average daily servings: 1 serving/day
Food tips: brown sugar, organic sugar, coconut sugar, demerara sugar, honey.
ALSO READ: DISCOVER THESE EIGHT PROBIOTIC FOODS TO KEEP YOUR BODY HEALTHY