Healthy diet Menu is a list of nutritious foods balanced with content that is customized by the needs of the body every day. The Menu is not only intended for people who want to lose weight only, but for all people who want to live a healthy life.
Every day, the body need to be fed a diet that consists of carbohydrates, proteins, fats, variety of vitamins and minerals, as well as water to support its performance.
Why substance is so important to the body? This is the explanation:
Carbohydrates.
The main source of energy the body derives from carbohydrates. The brain also can work optimally if it gets this intake is enough. Examples of good carbohydrates are foods made from milk, whole whole grains, vegetables, fruits, and nuts. Carbohydrates that You should limit their consumption, among others, white rice, fruit drinks packaging, soft drinks, potato chips, candy, and pastries are sweet.
Protein.
This substance is a source of energy for the body. Intake of sufficient protein is important for body growth, helps to maintain the health of the body, as well as help the body heal itself. Protein can be found in eggs, fish, meat, soy, poultry, cheese, and nuts.
Fat.
You might shy away if there is food which contains fat. However, fatty food is not always to be avoided. The body also need some fat intake to maintain the structure of cells and help cell membranes to function properly, keep the immune system, and help the body absorb vitamins. Even so, You should know the limits in eating fatty foods so as not to impact the need for the body such as weight gain, risk of developing heart disease, and other health problems. Select fatty foods that are good such as fish, poultry meat without the fats, oils from vegetables (olive oil). Limit fatty foods such as pizza, burgers, sausages, and fast food.
Vitamins and minerals.
Both of these substances can help the body organs to perform its functions. Vitamins needed by the body include vitamins A, B, C, D, E, and K. While the mineral that the body needs such as calcium, iron, potassium, zinc, and selenium.
Water.
This fluid does not have nutrients, but water can hydrate the body. About half of the composition of Your body consists of water. Aside from drinking water, You can get liquid from food such as fruits and vegetables.
All the content above can You get in healthy
diet menu.
In addition to pay attention to the nutritional value, the food should be there in menu healthy diet should also be tailored to the needs of Your daily calories. Every individual calorie needs are different. But the average adult needs 2000 calories every day. Consult a nutritionist so that You can know the amount of calories in accordance with the conditions of the body such as age, gender, daily physical activity, metabolism, height and weight, as well as the hormone.
Eat based on calorie needs is very important, especially for You who want to lose or maintain weight. Calories can make the body energized. However, the consumption of calories that exceed the body need can make it accumulate in the body and stored as fat.
The following healthy diet menu 2000 calories that You can apply to breakfast, lunch, and dinner. Although called diet menu healthy, Your tongue can still be spoiled by the variety of food.
Breakfast.
You can fill Your stomach by eating a bowl of cereal with a sprinkling of raisins and fat-free milk. After that, one banana small size and one sheet of bread from whole grains with a smear of margarine and jam jelly You can eat.
Options of healthy breakfast is oatmeal mixed raisins and cooked with margarine. For the drink, You can chug orange juice (250 ml) and nonfat milk (120 ml).
Lunch.
You can make a sandwich consisting of bread from whole grains, chicken, lettuce, sauteed mushrooms, and mustard sauce. End Your lunch with boiled potatoes 200 grams.
Dinner.
Capcay know with vegetables and peppers, a bowl of brown rice and one cup of ice lemon tea about 250 ml.
Variations dinner other You can try is 140 grams of grilled salmon sprinkled with celery leaves, onion, and bread crumbs. Serve with rice, 125 grams of steamed broccoli, and almonds. End the dinner with nonfat milk (250 ml).
A snack. An example of a snack that You can consume every day consisting of 245 grams of low-fat yogurt mixed fruits.
There may come a time You get bored with healthy food and want to eat food with fat content and high calorie like fast food. You can eat on a particular day, for example every day of the week. However, the next day, You should consume foods that are low in calories in order to avoid the accumulation of calories in the body.
