Complete and Balanced Diet Menu

Ideal body which has always been a dream of most women can be obtained if the discipline to obey meals and set menus daily. Not only slim posture that can be obtained from a healthy diet balanced with a full menu, other impacts are more healthy body. To get a lean and healthy body, follow the rules applying full menu concept of balance.



1 Calculate caloric needs per day

You need to calculate the calorie needs per day to complete a balanced set menu. Individual caloric needs per day influenced by a number of factors, such as age, height and weight, gender, physical condition up to the time of measurement. To measure the caloric needs per day, read Calculating Daily Calorie Needs.



2 Set the food compositions

Furthermore, if the daily calorie requirement you've got, the portion of food needs to be set composition. For example, if your calorie needs are 1500 kcal per day, for the composition of meals eaten as scheduled.



At breakfast, calorie composition of 20 percent of total calorie needs per day. If the requirement is 1,500 calories per day (as an example), requires 300 kcal breakfast. "Options menu to meet 300 kcal at breakfast is whole wheat bread sandwich with meat content or scrambled eggs, or sausage (choose one), plus a half-sheet of cheese and fresh vegetables," says clinical nutritionist Dr. Ida Gunawan MS SpGK, when bincang- talk "Happy Healthy Snacking Time" in Red Pepper Plaza Indonesia, Jakarta, Monday (28/3/2011).



At lunch, the composition of 30 percent of calories or 450 kcal (with sample needs 1,500 calories per day). Examples menu, complete with a hodgepodge of half a rice cake and eggs without crackers. Then, the dinner portion is 20 percent similar to the breakfast menu, but can be replaced rice bread. "It's okay to eat rice at dinner, but be sure not exceed the caloric composition," he continued.



On the sidelines of the big meals, do not skip a snack. Healthy snacks should meet 30 percent of total caloric composition per day, divided by three times the snacking time, 2-3 hours after breakfast, lunch, and dinner (if necessary) with a composition of 10 per cent respectively. That is, every time snacking calorie needs ideally is 150 kcal. Caloric value of 150 kcal snack can be obtained from a variety of fresh fruit or low calorie healthy snack.

"Banana calories 150-175 kcal, 85 kcal red washington apples, papaya one ship (one piece) 140 kcal. A number of these pieces can be a healthy low calorie snack options, "said Dr. Ida.



3 The full menu

A full menu of healthy comprising:

* Carbohydrates (45-65 percent of total caloric needs), obtained from rice, cereals (complex carbohydrates) or wheat, sugar (carbohydrate simplex, the condition is less than 10 percent of total caloric needs).

* Protein (12-20 percent of total calories), obtained from animal and vegetable proteins.

* Fat (35-30 percent of total calories), saturated fat select from omega 3 such as berries, beans, kidney beans, and pinto beans, as well as salmon.

* Vegetables and fruits (5-6 servings a day)

* 8 glasses of water per day