12 rules for a balanced diet

Here are 12 simple rules of good nutritional sense, adapted to sedentary as athletes. They contribute to a balanced diet and let you check your diet.

Here are a few lines a set of rules that are easy to apply, participating in a balanced diet, good health and limiting fat intake.





1- Make real three meals a day, a protein shakes or snack is not a real meal;

2- Breakfast should be a full meal, including enough protein;

3- Every meal is taken at the table, sitting with a plate and cutlery, do not eat in a hurry watching TV;

 
4- There is "no" forbidden foods, only foods that must reduce consumption;

5- No snacking between meals unless you are in ground, and even in this case, it does not make a fat snacking, but snacks whose dose of carbohydrates and protein is calculated;

6- Do not eat standing up or on the street: take the time to sit and eat quietly;

7- Achieve a good balance between carbs / fat / protein: the three food groups are important, do not delete;

8- Contributions must be adapted to spending, so if you train more often you can / need to eat more, if you stop training, you will eat less;

9- Eat according to their appetite or objectives (slightly more if you want to grow muscle, slightly less if you want to lose weight fat), do not eat out of habit or just to look;

10- In case of intensive practice of bodybuilding or any other sport, consider adequate consumption of fruits and vegetables for vitamins, minerals and fiber, but also for your body basified (excess protein acidifies the blood).

Two more points to note:

11- The balance is not built on a meal, but on one or more days. Is a gap or a lack of a meal can and must make the following meals;

12- A full meal is composed from the major food groups. At least one meal contains a protein source (meat, fish, eggs, ...), a carbohydrate source (fruit, vegetables, cereals, ...) and a lipid source (fish fat, vegetable oil, nuts, ...). -->