A healthy balanced diet

Nutrition

Understanding the principles of a balanced diet plan gives us not just health freedom to manipulate our nutrition for losing weight, staying lean, getting toned or building muscles.

A healthy balanced diet

A healthy balanced diet
When it comes to success or failure of your workouts healthy and balanced diet is the main key of effectiveness. You can get rid of pizza party consequences till somebody notices it, but you’ll never gain a toned body.

What is a healthy balanced diet?
Understanding the principles of a balanced diet plan gives us not just health freedom to manipulate our nutrition for losing weight, staying lean, getting toned or building muscles.

Healthy balance diet components
The main point of balanced nutrition is the right proportion of carbohydrates, protein and fat in a day. This division is relative because all products contain these components: ones of them more, the others - less. But there is no other magic for staying healthy.

Carbohydrates
You take the greatest amount of energy for life from carbohydrates. Our diet should comprise 45-60% of carbs. There are two different types of cards: slow or complex (good) and simple or quick (bad).

Slowcarbs can be found in the whole grains (the less processed porridge, bread), brown rice, non-sugar fruit, legumes, berries. Also they contain fiber (oats, wheat bran, dried beans and some fruits, vegetables) that improves your cholesterol and blood sugar levels and promotes digestion.

Fast carbs are delicious but not so healthy. Refined carbohydrates products such as white rice, potatoes, white bread, sweets, soda and sugar-sweetened fruit juice and beverages, candy, cookies, cake raises blood sugar level. They contain little nutritional value, makes you very energetic for a little period of time and then you become sleepy. Simple carbs make you addicted to the fast burst of energy.

Protein
Protein-rich foods repair muscles and accelerate metabolism. Your daily meal should have 20 -35% of protein. There are also two types of it.

Animal protein you can take from lean meat (chicken, turkey), fish, low-fat milk products, eggs. 

healthy balanced diet 

Plant sources of protein such as lentils, beans, peas, quinoa, unsalted nuts and seeds are leaner than animal proteins so you should include them more.
healthy balanced sport diet

Fat
Fat is not as scary as it seems. It helps your body absorbessential vitamins, keeps the structure and functions of cell membranes and improves your skin.

In your daily ration there should be 10-35% of healthy fat. Oily fish (salmon, tuna), olive oil, walnuts, hazelnuts, almonds, flaxseed and avocados, cashews, sesame seeds, pumpkin seeds contain healthy fat your body needs.

sport balanced diet

You should be afraid of and avoid trans fats and saturated fats, which are found in frying, baked goods, cookies, icings, crackers, packaged snack foods, microwave popcorn, some margarines, cheese, sausages, butter, cakes, biscuits and pies.  
healthy balanced diet plan