A Reasonable Meal for Ordinary People: Secrets to Health and Body Shape

 

A Reasonable Meal for Ordinary People: Secrets to Health and Body Shape

As a nutritionist, I understand that building a reasonable diet plays an important role in maintaining health and a balanced body shape. A reasonable meal not only provides the necessary nutrients for the body but also helps you control your weight effectively. Here are the basic principles for building a reasonable meal for ordinary people:

1. Diverse food:

Make sure your meals include all the main food groups, including:

• Whole grain group: Provides the main energy for the body, such as brown rice, oatmeal, whole wheat bread,...
• Protein group: Helps build and repair tissues, such as lean meat, fish, eggs, milk, beans,...
• Good fat group: Provides energy, supports vitamin absorption and participates in body functions, such as olive oil, avocados, nuts,...
• Vegetable and fruit group: Provides vitamins, minerals and fiber, helps boost the immune system and supports digestion, such as spinach, broccoli, carrots, apples, bananas,...

2. Balanced nutrition:

The proportion of nutrient groups in the meal should be allocated reasonably as follows:

• Whole grain group: Accounts for 50-65% of total energy
• Protein group: Accounts for 10-15% of total energy
• Good fat group: Accounts for 20-25% of total energy
• Vegetable and fruit group: Accounts for at least 30% of the total amount of food

3. Eat on time:

It is necessary to maintain the habit of eating on time every day to ensure that the metabolism process goes smoothly. It is recommended to divide into 3 main meals and 2-3 snacks a day to avoid getting too hungry or eating too much.

4. Eat slowly and chew thoroughly:

Eating slowly and chewing thoroughly helps food to be digested better, absorb nutrients fully and create a feeling of fullness for longer, limiting overeating.

5. Drink enough water:

Water plays an important role in all activities of the body. It is recommended to drink enough 2 liters of water per day to purify the body, support digestion and metabolism.

6. Limit processed foods:

Processed foods are often high in salt, sugar, unhealthy fats and preservatives, which have a negative impact on health. It is recommended to prioritize the use of fresh, home-cooked foods.

7. Listen to your body:

Eat when you feel hungry and stop eating when you feel full. Avoid forcing yourself to eat when you don't want to or snack uncontrollably.

8. Exercise regularly:

Combining a reasonable diet with regular exercise will help you maintain your health and a balanced body shape effectively.

In addition to the general principles above, you also need to note to adjust your diet to suit your individual nutritional needs, based on factors such as age, gender, level of physical activity, health status,... To get the most suitable diet, you should consult a nutritionist.

Apply the above secrets to build a reasonable diet for yourself, contributing to improving your health and maintaining a balanced body shape. Wish you success!