If you want to stay beautiful, strong, energetic, and youthful while others naturally show signs of aging, start with your diet. Nutrition is the foundation of health and well-being, surpassing even skincare, injections, and exercise in its importance. Here’s what you need to know to build a balanced diet.
Avoid Strict Diets
While the goal might be weight loss, steer clear of extreme diets. Although they might initially help shed pounds, the weight usually returns with a vengeance. Instead, aim for a well-balanced diet that meets the body’s needs for proteins, fats, carbohydrates, hydration, vitamins, and minerals.
Customization is Key
There’s no one-size-fits-all approach to a healthy diet. Factors such as age, physical activity levels, and specific dietary requirements (e.g., gluten or lactose intolerance) play a significant role. However, some general principles can guide you toward building a nutritious diet.
Meal Frequency and Portions
Most nutritionists recommend five meals a day: three main meals and two snacks. This pattern helps maintain satiety and avoids overloading the digestive system. Portion sizes should be moderate, ensuring that daily calorie intake is within the required range. On average, an adult woman needs about 1,800-2,200 calories per day. To lose weight safely, create a calorie deficit of 10-15% without depriving your body of necessary nutrients.
Balanced Macronutrients
A diet’s effectiveness depends on a proper balance of macronutrients:
- Proteins: 25-35%
- Fats: 25-35%
- Carbohydrates: 30-50%
Use online calculators to determine the nutritional content of foods and help craft a balanced menu. If you’re active, increase protein intake; if your work involves long hours at a computer, reduce simple carbs and unhealthy fats as these calories are not readily burned.
Universal advice: Reduce intake of soda, sugar, refined flour products, and fast food, regardless of age or lifestyle.
Hydration
Humans are approximately 60% water, making proper hydration essential. For adult women, the daily water intake should be calculated as 31 ml per kilogram of body weight. Listen to your body—if you’re thirsty, drink more; if you’re adequately hydrated, don’t force extra water, as it can overwork the kidneys.
Carbohydrates
Carbs can be fast (quick energy burst, but less healthy) or slow (sustained energy and satiety). Limit instant cereals, soft wheat pasta, and sweets, especially before bed. Opt for breakfast cereals like oatmeal, buckwheat, and barley, paired with protein sources such as milk, low-fat yogurt, or butter.
Protein
Protein can be sourced from both plants and animals, with animal protein being more easily absorbed. Include:
- Plant-based proteins: nuts, legumes, soy, grains, seeds, and mushrooms.
- Animal-based proteins: meat, fish, eggs, dairy products.
A healthy adult should consume 1-2 eggs per day due to their high bioavailability. Choose dairy products with some fat content for better absorption: milk (at least 2.5% fat), cottage cheese (5-9% fat), and sour cream (10-15% fat). Favor yogurt without added sugar and products with short shelf lives, as they tend to be more natural.
For better hormone balance, avoid poultry with additives. Buy from trusted sources like farmers’ markets. Include red meat a few times a week at lunch and opt for chicken or fish in the evening.
Healthy Fats
Incorporate mono- and polyunsaturated fats, especially Omega-3s, found in fatty fish or as supplements if fish isn’t appealing. Beneficial fats are also in vegetable oils, red meat, milk, and egg yolks.
Fiber
Though fiber is not fully digested, it plays a crucial role in cleansing the digestive tract and promoting satiety, aiding weight management. Prioritize vegetables over fruits, and choose seasonal options for the best nutritional content.
Timing and Meal Intervals
Maintain proper meal intervals: aim for no more than 10 hours between breakfast and dinner. Your last meal should be about three hours before bedtime.
By following these essential guidelines, you can create a well-rounded, nutritious diet that supports long-term health and vitality.