Planning what to eat during a whole week is not only the best way to have a healthy and balanced diet , but also an excellent ally of the line. However, it is important to know some basics to plan a healthy pattern and be able to eat healthy .
Number of meals per day
What to eat
Weekly menu example
How many meals do you have a day?
To start planning a menu, you first have to balance the nutrients . Basically, every person needs 50-60% of calories from carbohydrates every day, 20% of calories from protein and 20% of calories from fat.
In reality, the proportions can change according to the objectives : for example, the sportsman will need more protein, as well as those who want to lose weight will have to give a small cut to fats and carbohydrates.
The first thing to consider daily is the number of meals to be done during the day. In fact, skipping meals, or spending many hours fasting, is never advisable, either because you can go out of energy shortage to face daily activities, or because you can develop an appetite so strong that you overdo it to the next meal.
The ideal is to distribute the food in 4-5-6 meals a day, and the general rule is not to spend more than 5 hours on a full fast. These meals should include a breakfast, a mid-morning snack, a lunch, a snack, a dinner and, for those who have dinner too early or need to "cuddle" before going to sleep, a light pre-nanna snack.
How to organize a healthy menu and what to eat
Once the meals to be prepared a day have been established, creativity can be given free rein .
But what do you need to have complete nutrition? First of flour and cereals , better still if integrals: then bread, pasta, rice, biscuits, rice cakes, crackers.
Then, again, there are proteins , which in the case of vegans are of only vegetable origin (therefore, for those who do not know them, they are soy, wheat gluten, beans, chickpeas, lentils, dried fruit, legume flour), in the case of omnivores and lacto-ovo vegetarians also come from animals (for vegetarians, eggs and cheeses, for omnivores even meat and fish).
Not to be overlooked are "good" fats , or extra virgin olive oil , nuts, sunflower seeds, pumpkin seeds, oil of flax seed . The vitamins and minerals found in varying amounts in all foods, but especially in fruits and vegetables, which are distributed in the famous how important five portions a day. And to drink? Better to avoid alcohol, especially consuming water , herbal teas, centrifuged juices and fruit, taking in moderation tea and coffee.
Example of a balanced weekly menu
For breakfast , the ideal is to take vegetable milk, such as rice or soy , even if you were not vegan: in fact at early morning this type of milk is very digestible, unlike the vaccine that can create some problems. So go ahead to a cup of soy yogurt with oats, bananas and walnuts, all accompanied by an orange juice, or even a cup of soy milk or almonds with cereals and / or rusks.
For snacks and snacks , the ideal is to refer to healthy snacks, such as fruit, centrifuged, some dried fruit or toasted bread with jam. These minipasts should not contain too many calories, just to not weigh down the body and give it just the right sprint to get without an excess of hunger to the next main meal.
The lunch should have the right mix of starchy foods, protein and vegetables: green light, therefore, at first with pasta and vegetables, and a second as a dish of spinach and pine nuts, perhaps with the tofu with tomato sauce. Or again, you can choose a single dish, such as whole grains, legumes and cooked vegetables.
The dinner may be similar to lunch, but slightly decreasing the flour (so, if at lunch you eat 80 grams of pasta, dinner to limit yourself to 50 grams for example). Be careful not to eat bread if you have also eaten pasta, or do half of both: they are equivalent, so doubling the doses can only be harmful for the number of calories to be introduced daily.