5 tips for a healthy and balanced diet – Il Golfo 24

Getting fit requires consistency and precision, not only do you need to calculate the calories necessary for your energy needs but it is advisable to distribute them well throughout the day. Carbohydrates, proteins, vitamins, omegas and so on, must be calculated during meals and if needed, the food picture can be completed with natural supplements, available on HSN and other online sites. Here you are 5 tips for a healthy diet and balanced.

Diet: what to eat for breakfast and lunch

Breakfast is the fundamental meal of the day, so you need to eat well and ensure the right calories to start the morning with good energy. Wholemeal bread and jam remains one of the most recommended foods to be alternated with fresh low-fat yogurt. To drink coffee, tea or milk.

For lunch, you need proteins and carbohydrates, so 100 grams of wholemeal pasta or rice dressed with vegetables (100 – 150 grams) is an ideal meal. As a second course, you can eat salad and fresh cherry tomatoes, be careful not to overdo the oil and limit the consumption of salt to a minimum (better season with spices).

Healthy nutrition: intermediate snack and snack

To follow a healthy diet, between breakfast and lunch and between lunch and dinner, there are snacks and snacks. In the morning a yogurt or fresh seasonal fruit is recommended, as well as a snack. It is also possible to alternate in the afternoon with a homemade ice cream, no more than twice a week.

Diet: what to eat for dinner

The evening meal alternates between lean white meats, legumes or fish. The right amount is 150 – 200 grams, to be seasoned with vegetables and greens. Once a week it is possible to insert a pizza or indulge in a food of your choice to disconnect a little from the diet. Avoid eating two hours before bedtime.


Physical activity and movement

For best results it is important never to lead a sedentary life, but to exercise regularly at least 3 or 4 times a week. Joining the gym and following a fitness program, playing sports such as football, basketball, tennis, beach volleyball, swimming or boxing, are all valid solutions for burning calories. Even a simple 30 – 60 minute walk 3 or 4 times a week is a valuable aid to lose weightthe important thing is to move as much as possible.


What foods to avoid for proper nutrition

Proper nutrition allows you not to get fat and maintain the ideal state of physical fitness. There are particular foods that must be avoided absolutely, on all fried foods and red meats with high fat and salt content. As for bread, rusks and pan bauletto, it is preferable not to buy these packaged industrial products. Also to be avoided are snacks, industrial ice creams, excess alcohol and spirits. Dressings with oil must always be measured and only extra virgin olive oil must be used.

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About David Martin

David Martin is the lead editor for Spark Chronicles. David has been working as a freelance journalist.

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