How to plan a balance diet?📝
Planning a balanced diet involves considering a variety of nutrients and food groups. Here's a simple guide: 1. Determine Caloric Needs: Calculate your daily caloric needs based on factors like age, gender, activity level, and health goals. This provides a starting point for planning your meals. 2. Allocate Macro-nutrients : Divide your daily caloric intake into the three main macro-nutrients: - Carbohydrates: 45-65% of total calories - Proteins: 10-35% of total calories - Fats: 20-35% of total calories 3. Prioritize Whole Foods: Base your diet on whole, minimally processed foods. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. 4. Include a Variety of Colors: Different colors in fruits and vegetables represent various nutrients. Aim for a colorful plate to ensure a diverse range of vitamins and minerals. 5. Portion Control: Be mindful of portion sizes to avoid overeating. Use tools like measuring cups or ...
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