To follow a complete diet means to follow a balanced food intake that provides a variety of nutrients. Amino acids are among them. They are contained in proteins, vitamins and minerals.
Food is a source of the substances that give us the energy the body needs - proteins, carbohydrates and fats. From foods of plant origin come biologically active compounds that are decisive for human health.
Complete nutrition requires the consumption of a variety of foods. This can be easily achieved by including foods from different food groups in the diet. It is appropriate to provide a variety of foods for each day and alternate them. Some basic rules for a complete and balanced diet include:
1. Semi-cooked foods as well as canned foods should be avoided. They contain a lot of preservatives and salt. The body needs foods rich in vitamins, minerals and cellulose. Such are fresh fruit, vegetables, fresh meat.
2. For complete nutrition, it is good to increase the consumption of legumes and whole grain bread. They should provide 50 to 70% of the calories per day.
3. It is good to eat about half a kilogram of fresh salads - fruit and vegetables per day. Fruit and vegetables will provide the vitamins, amino acids that are needed and will protect the body from the action of free radicals.
4. The amount of saturated fat should be reduced for proper nutrition. They should provide no more than 30% of the calories for the day. For men, this means 75 grams per day, for them this amount is many times more. Cooking is best done with olive oil.
5. It is good to reduce the amount of red meat, 1-2 portions per week. Vegetarian dishes can successfully substitute meat. Okra and beans are rich in protein.
6. You should consume more fish and seafood. Fish, especially fatty fish, has a good effect on cholesterol, because it is rich in minerals and proteins.
7. Increased consumption of nuts and seeds will benefit the body and provide you with proper nutrition. As a rule of thumb, 30 grams of nuts and seeds per day is an excellent choice that provides the necessary fatty acids to regulate cholesterol.
8. Amounts of sugar should be kept to a minimum. Sugar is absorbed very quickly and raises blood sugar, which increases the risk of diabetes and atherosclerosis.
9. Salt is harmful and should also be consumed in limited quantities. This way, high blood pressure and coronary heart disease are avoided. Herbs, spicy spices and lemon juice can be used to flavor the food.
10. In the absence of certain vitamins and minerals, they can be supplemented with nutritional supplements, which, however, cannot completely replace a complete diet.
Don't forget how important drinking water is for the body. Walks in the fresh air improve digestion as well.
