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. (more…)
