Balanced

What is the Balanced plan?

Balanced plan is an eating plan that includes all the macros and micronutrients necessary for daily requirements, in adequate and balanced amounts, consisting of a variety of foods from different groups so that the body obtains enough energy and nutrition for proper growth and development. In addition, it includes all food groups: carbohydrates, proteins, and fats.

Carrying out a balanced eating plan is essential to maintain good health and well-being. A plan of this type consists of consuming a variety of foods that provide the necessary nutrients for the proper functioning of our body.

Composition of Macros

Scientific evidence suggests that a balanced diet should include approximately:

45-65% Carbohydrates
10-35% Protein
20-35% Fat

In a balanced diet, carbohydrates can be obtained from foods such as whole grains, fruits, and vegetables. Proteins are obtained from sources such as lean meats, fish, legumes, and dairy, and healthy fats are found in foods such as avocado, nuts, and olive oil.

What to Eat

A balanced diet includes food groups such as:

Whole grains (e.g., brown rice, quinoa, oats)
Assorted fruits and vegetables
Lean proteins (e.g., chicken, turkey, fish, legumes)
Low-fat dairy or alternatives (e.g., milk, yogurt, cheese)
Healthy fats (e.g., avocado, nuts, olive oil)
Seeds and nuts
Eggs
Water as the main source of hydration

Remember that variety and moderation are key to a balanced diet.

What to Avoid

In a balanced diet, it is recommended to limit or avoid excessive consumption of:

Processed foods
Added sugars
Trans and saturated fats
Excess sodium

It is also important to moderate the consumption of alcohol and sugary drinks.

Advantages

This type of diet is recommended for people of all ages who want to choose a healthy, varied, accessible diet with all food groups in a single day, without any restriction, following standardized portion recommendations worldwide for each food group.

What the Scientific Evidence Tells Us About This Plan

Scientific evidence supports the importance of a balanced diet to maintain good health. Studies have shown that a balanced diet, rich in complex carbohydrates such as whole grains and vegetables, provides sustained energy and helps regulate blood sugar levels. In addition, proper inclusion of healthy fats, such as those found in olive oil and nuts, helps reduce the risk of heart disease. Lean proteins are essential for tissue repair and construction, as well as for the proper functioning of the immune system. In summary, following a balanced diet based on scientific evidence can contribute to a healthier life and prevent various chronic diseases.

Disadvantages

There are no direct disadvantages of carrying out a balanced diet. However, some people may encounter challenges when adapting to new eating habits or experience difficulty getting certain nutrients in adequate amounts. It's important to note that individual experiences may vary.

Final Recommendations or Conclusions

This eating plan is the freest and most universal plan to carry out. It is a realistic and complete plan even for beginners in the world of nutrition and health. Choosing a Balanced plan brings you the following benefits:

Boosts the proper functioning of metabolism
Healthy skin and teeth
Strengthens muscle growth
Boosts immunity
Reduces the risk of cardiovascular disease and diabetes
Helps achieve and maintain a healthy weight
Supports the proper functioning of the digestive system

Why Choose This Plan?

A balanced eating plan gives you the opportunity to explore a wide variety of delicious and nutritious foods. You can enjoy fresh and colorful fruits, crunchy vegetables, whole grains full of fiber, lean proteins that strengthen your muscles, and low-fat dairy that provides you with calcium.

You have the power to transform your life through a balanced diet! Choose to take care of yourself and give your body the nutrients it deserves.