The sensible diet practices

The sensible diet practices
The sensible diet must be complete, balanced, varied and adapted each person. It is recommended to distribute it in 4 or 5 takings and to complement it with physical exercise.

1. Which is the sensible diet?
2. Nourishing recommendations

1. Which is the sensible diet?

The sensible diet is that one that contributes to each individual all the foods precise to cover its needs, to maintain the health and to prevent the appearance with diseases.

Each person has specific nutritional needs based on her age, sex, charts, physical activity that realizes and also according to her state of health.

The sensible diet must be complete, for that reason it must contribute all the nutrients that the organism in sufficient amount requires: Carbohydrates, Proteins, Lipids or Fats, Vitamins, Minerals and Water.

It must be balanced having a relation determined between Carbohydrates (55-60% of the total calories of the day), Proteins (12- 15% of the total calories of the day) and Fats (25-30% of the total calories of the day).

It has to be varied, reason why it is necessary to choose between the greater food possible diversity of our rich supply would feed.

It must be adapted in quality and amount, considering that must be provided according to the age, sex, physical activity, type of work etc. to help to maintain the weight within the normality ranks.

It is important to distribute foods in 4 to 5 meals based on the life rate. The ideal distribution is breakfast, mid-morning, food, has tea and has dinner. Always realizing the three fundamental ones and not pecking between hours.

2. Nourishing recommendations

- To consume daily more than 3 pieces of fruit to the day and 2 or more vegetable plates or salad

- The base of our feeding must contemplate foods like bread, potato, grazes and rice. And at least 2 times per week vegetables (Lentils, Chick-peas, String beans…).

- To assure 2 to 4 A rations the day of milky (Milk, Yogurt, Cheese) based on the age and of the physiological state.

- He is advisable to consume more fishing than meat, and of 3 to 4 eggs to the week.

- To use the olive oil preferably and to diminish the origin fat consumption animal.

- He is advisable to consume sugar, but with moderation.

- To use the salt with moderation.

- To part to eat in a balanced fashion it is fundamental to drink of 1.5 to 2 liters daily of aguaAGUA.

- To win in Health you do not forget to practice physical exercise. It is not necessary that you run the marathon but, whenever you can, uses your feet instead of the bus and olvídate of the elevator.