A balanced diet is something that we all need but it is sometimes hard to reach it as we simply love to eat. Proper nutrition ensures the health and optimal performance of your body, while excessive weight can cause a lot of trouble.
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Think about the calories
Have in mind that 2,000 calories per day is some average number for people, but this can vary a bit, depending on the gender, age and overall condition as well as the level of physical activity. In some general sense, men do need more calories than women, but this does not have to be true at all costs. Now, when speaking of who needs the most calories, we can make a list:
· Children up to 8 years need 1,400 calories at most
· Women 15 to 30 years old need 1,600
· Men 15 to 30 years need up to 3,200
· Less active men up to 30 years need up to 2,600
· Less active women up to 30 years need up to 2,000
· Women older than 30 need 2,000 to 3,000
· Men older than 30 need 1,600 to 2,400.
Avoid “empty” food
We all love a hamburger or Coca Cola. But this the type of food that literally has nothing to offer except the good taste. Empty foods relate to bacon, sausage, cake, doughnuts, pizza, ice cream and carbonated (sweet) drinks. All these are “empty food” that has no health calories that your body can use, so try to avoid these at all costs.
What to include in your diet?
Fruit, vegetables, grains, proteins, dairy products and oils are essential. The fruit has a lot of nutrition, plus it has natural sugar that will not make a huge problem to your body as the artificial one would. If you suffer from diabetes, you know how important is to avoid artificial sugar.
Then, you can eat fruits as a replacement. The vegetable is rich in minerals and vitamins that you cannot find anywhere else. Spinach, kale, broccoli, and grains provide a lot of healthy nutrition that your body craves for. Also, dairy products contain vitamin D, calcium and some additional nutrients that are crucial for your body. Yogurt, cheeses and fat-free milk are the best choices!
What to exclude?
Of course, there are things you have to exclude from your diet to make sure your body does not get any of these. These include alcohol, refined grains, saturated fats, salt, sugars and solid fats as the body can hardly process these. Instead, these will be stored in your body, which can cause serious health issues if you continue to stack up these. Therefore, eliminate these from the diet, follow a healthy diet, introduce regular exercise and you will stay healthy!