Just as there is no universal diet that is suitable for everyone, there is no universal menu. Each of us is different, has a different metabolism, workload, work, stress, sports or not, but especially likes different foods and may even be allergic to certain foods.
recommendations compiled by Ludmila Francová, salon Millenium Brno
What should you definitely not forget?
Make sure your food is varied.
Follow a regular regimen, i.e. eat every 3 and 3.5 hours.
Eat 5 times a day, 6 times if you go to bed late.
Maintain a regular drinking regimen, 0.3 l for every 10 kg of your weight.
Reduce your consumption of sugars, especially sweets, and do not drink sugary drinks.
Reduce salt consumption.
Limit your intake of unhealthy fats.
Include more vegetables and less fruit in your diet.
Limit your intake of alcoholic beverages.
Breakfast
Breakfast should comprise about 20% of our total daily intake. It is very important for starting our metabolism, so never skip it.
We can choose either a sweet or savory breakfast option. However, it should always contain whole grains, quality fats, fruits or vegetables, fluids, and may also contain protein.
Overbreakfast
A snack should contain 5 to 10% of our total daily intake. Their main task is to prevent hunger between main meals. They can be salty or sweet. However, we recommend that you eat the sweet option and save the salty option for an afternoon snack, when a sweet snack is no longer appropriate. You can of course skip the snack, but then you will need to increase the main courses, i.e. breakfast and lunch, by this amount.
Lunch
Lunch should be the largest meal of the day with enough of all nutrients, it should make up 30 to 35% of your total daily intake. It should always contain protein, a side dish, quality fats, vegetables and liquid. The ratio of ingredients should be approximately ½ plate in the form of vegetables, ¼ plate in the form of sides and the last ¼ plate should be filled with protein. Lunch is also the last meal when we can still indulge in a larger amount of carbohydrates.
Brunch
Your snack should contain 5 to 10% of your daily intake. We recommend salty snacks, which are not as high in carbohydrates as morning snacks.
Dinner
Dinner is the second largest meal of our day. It should make up 25 to 30% of our daily intake. It should come about 3 hours before we go to bed. It should contain protein, vegetables, and liquid, with a small amount of side dish in rare cases.
Second dinner
If the break between dinner and bedtime is longer than 3 hours, a light second dinner should be included, ideally in the form of vegetables supplemented with cottage cheese, plain yogurt, kefir or mozzarella.
Whenever you don't have the opportunity to prepare a meal, reach for Nupo ONE MEAL products. Always have a bar or drink on hand. Don't starve!
