Best Balanced diet Plan

Calories
The amount of calories a person needs a balanced diet for energy and normal function of the body varies. It is based on age, gender and activity level. The more active you are through physical activity, the more calories your body needs to function. As a rule, adult women require between 1,800 and 2,200 calories per day, adult men need 2200-2800 calories per day. If you are trying to lose weight in a healthy way it is to reduce total calorie intake by 500 calories per day for a weight loss of one pound per week. However, it is important not to consume less than 1200 calories per day in order to provide the body with the nutrients it needs.

Protein 
Protein is needed for the development of muscle tissue, as well as hormones and enzymes. A balanced diet should contain 10-20 percent protein. Protein can be found in plant and animal sources. Beef products, pork, poultry and dairy products can be healthy options for meat eaters. In addition, nuts, seeds, legumes and whole grains are also sources of protein. If used vegetable sources of protein primary power, be sure to get all the essential amino acids. Whole grains like quinoa are a good source. Another option is to combine foods such as rice and beans, to create a complete protein.

Carbohydrates
Carbohydrates are the main source of energy. While many diet plans have favored a reduction in the amount of carbohydrates you eat is an important source of nutrients and should not be removed completely. Carbohydrates should make up 45-65 percent of a balanced diet. For as many nutrients from carbohydrates, choose whole foods sources. Fruits and vegetables, legumes, whole grains such as wheat, oats, buckwheat, quinoa and barley are carbohydrate sources nutrients.

Fat
Recommendations for the appropriate amount and type of fat for a healthy and balanced diet have changed. Recent research indicates that all fats can be added to a healthy diet. Fat is essential for the metabolism of fat soluble vitamins and hormone synthesis. Fat intake should be 20 to 35 percent of total calories, with saturated fatty acids comprise approximately 10 percent of that. Some sources of healthy fats include nuts, olive oil and avocados. The only type of fat that you should pay special attention has trans fats. These fats can be found in the industry of processed, packaged foods. They are associated with having a negative influence on blood cholesterol, lower LDL and raise HDL, and therefore should be limited.


Creating a balanced diet
Eating regularly is essential to provide energy to the body and maintain the proper functioning of metabolism. If you design an eating plan with three meals a day and two snacks, or six small meals a day, the key is to keep your body fueled. Imagine your plate before preparing a meal. Focus on one quarter of the protein is plaque, a quarter of carbohydrates and fruits and vegetables break. When it comes to snacks combining a protein source with a source of carbohydrates. Examples are an apple with nut butter or cheese with grapes. Control your portions to eat until just before it is completely full. When it comes to beverages, reduce or eliminate these drinks that provide empty calories, sugar or artificial sweeteners to your diet. Choose water, tea, milk and fruit juices 100 percent.