A healthy balance
Weather you want to control your weight, get more energy, avoid lifestyle related diseases or simply just fell better, a well balanced diet is one of the most important things. Make sure you get a little of “everything”, as this will help you get all the important vitamins and minerals you need. Eat smaller portions, but without starving yourself. And don’t be afraid to try new foods.
Quote from Karina:
“I try to get some vegetables in all of my three main meals everyday. Because my experience shows that it is the vegetables most people find the hardest to get enough of. If I eat 1-2 cups of vegetables three times a day, I know I have hit my target for the day. In comparison it is usually quite easy to get enough proteins and fat.”
How to put together a balanced meal?
To put together a healthy and balanced meal, we need both carbohydrates, protein, fat, vitamins, minerals and water.
Carbohydrates are the body’s primary source of energy. You will find these in foods like vegetables, fruits, cereals, bread, potatoes, rice and pasta. Protein is also important, and you can find this in for example fish, meat, poultry, dairy products and beans and lentils. When it comes to fatty acids you should prioritize vegetable fat: fatty fish, avocado, vegetable oils, nuts and almonds, and such like, and cut down on animal fat like butter, full fat cream and so on.
Your body also needs various vitamins and minerals for proper growth and development. To ensure you get the essential nutrients at each meal, look at the illustration and see how your plate should look.
And what should you drink with your food then? Well, the best thing without comparison is water! Water helps regulate your body temperature, it eliminates toxins and waste, and it helps transport the nutrients and oxygen around your body. Water also helps to cushion joints and protect muscles, and it assists in the maintenance of a healthy weight.
5 tips for a healthy balance
Reduce your intake of junk food and processed food
Junk food and processed foods often contain a lot of saturated fat and a lot of salt, which are both bad for your health.
| Choose whole grains
Whole grains contains lots of dietary fibres that are good for your health. These fibres will help you feel full longer, and they are good for your digestion. So try swopping your normal plain pasta or white bread with a whole grain version the next time.
Well water is good for you! So make sure you drink enough water every day (for most adults approx.. 1,5-2 litres.).
Include 2-3 servings of dairy every day
This will help you get your daily recommended amount of calcium. Calcium is important as it helps form and maintain healthy bones and teeth. And a proper level of calcium in your body can help prevent osteoporosis.
|Cut down on salt
Too much salt can result in hypertension, which can be bad for your health. Go for fresh spices and herbs instead. Use a little soya, anchovies, olives, capers or maybe parmesan cheese to get the salty taste.