A balanced diet must necessarily include all food groups in the following proportions: 6 servings of complex carbohydrates, 5 servings of fruits or vegetables, 2 servings of milk or yogurt (or, soy milk fortified with calcium); 2 servings of protein, and 15 to 25 grams of fats and oils.
Below are a table indicative of all foods that should be present in a balanced diet, along with some helpful tips.
CARBOHYDRATE
Bread, grains and potatoes are the main source of nutritious complex carbohydrates (starches), fiber, calcium, iron, B complex yvitaminas
What to do: Choose whole grain bread, black bread or bread rich in fiber, increase your intake by cutting thick slices of bread when making sandwiches (sandwiches). Eat bread with main meals and serve a greater portion of potatoes, rice or pasta instead dealimentos containing more fat.
What not to do: Cook the foods from this group, use plenty of butter or margarine spread on bread, as this means adding unnecessary fat. Try not to add cream sauces and fatty toppings such dealimentos.
FRUIT
This group includes fresh and dried fruits and fruit juices, and provides vitamin C, beta carotene, folate and fiber, and simple carbohydrates.
What to Do: Choose a variety of fruits, increase their consumption cominedo fruit for dessert or snack (mid-morning or afternoon).
What not to do: Eating too much fruit at one meal: may cause indigestion or stomach upset, particularly if the fruit is not ripe.
VEGETABLES
They are the basis of many diets, whether or not vegetarian. They are vital for providing vitamins, minerals, fiber and carbohydrates.
What to do: Use tomatoes and other vegetables in sauces or serving as a salad to accompany meat or pasta.
What not to do: Fry the vegetables much, as this will absorb a lot of fat, is little better jump in margarine.
Milk and milk products (excluding butter and cream)
The main nutrients that are obtained in this group are: calcium, magnesium, protein, riboflavin and vitamins B12 and A.
What to do: Consume moderate amounts of these dairy products. Choose low-fat varieties, most of the time.
What not to do: Consuming large amounts of milk, cream, butter, cheese or whole. Skim milk is as good source of calcium as whole milk.
Meat, poultry, fish and other (vegetables, eggs, nuts)
These foods are important sources of iron, zinc, protein and B vitamins, especially vitamin B12.
What to do: consume in moderation. Choose lean meat and remove all visible fat. Eating fish at least twice a week, and include a serving of fish rich in fatty acids like salmon and mackerel.
What not to do: Fry the meat or fish or adding fat to products high in fat. It is better grilling, simmering, steaming, stir-fry with little oil and roasting food.
FATS AND SUGAR
In this group are: margarine, butter, cooking oils, cream, chocolate, potato chips, cookies, cakes, ice cream, sweets and sugar.
What to do: Select the options low in fat and sugar and consume only small quantities of seasonings used sporadically. Remove the fat from the juices of meat when prepared sauces.
What not to do: Eat lots of chocolates and sweets on holidays. Avoid eating between meals and snacks often in this group.
The principle of a balanced diet is based on the proportions healthy: “Eating lots of fruits and vegetables, whole grains with vegetables and fewer animal products, fats and refined sugars. Additionally, avoiding snuff, excess alcohol and high consumption of salt. “
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