good healthy eating plan

Good healthy eating plan

Light and nutritious dinners for hot days

To develop a light and nutritious dinner must think poor in fat and calories dishes that are not too sweet and hydrated through vegetables and fruits.

Early summer is a change in eating habits. The type of products consumed at this time of year are different from those taken in winter: while in the winter menus soups predominate, purees and more elaborate dishes, in summer fresh preparations are preferred and simple processing . The improvement in climate and increased hours program encourages more outdoor activities, so that also for evenings easy to make and refreshing dishes are sought to alleviate the heat. Then explained why it is important to develop light and nutritious dinners, concrete examples for a week are offered and details what is not a nutritious dinner.

Why light dinner?

Dinner is the last meal before bed, so they are not recommended copious and excess energy before bedtime dinner. In addition, the summer often contributes to some disruption of habits that can make you gain weight, so as not to overindulge in high-fat or high-calorie foods.

In the summer, usually the normal rhythm is lost varies the time to get out of bed and go to sleep, school schedules disappear and labor change often, you stop practicing physical exercise regularly .. . therefore, it should reserve some time to do some kind of physical activity or exercise and organize and restructure habits and food outlets. In this situation, the light suppers are recommended, ie, dinners with moderate calorie content, low in fat and high calorie foods and not overly sweet products.
Why should be nutritious dinners?

The nutritional requirements do not change from summer to winter; therefore caloric intake, protein, carbohydrates and fats should remain the same from winter to summer, unless differs drastically the level of physical activity undertaken. This means that food outlets must ensure the energy and nutrient both winter and summer requirements.

Instead, it needs water, and therefore of some mineral elements, they can be increased, especially if increases sweating. So, lunch and dinner are recommended where there is a good water intake of vegetables and fruits.

To design light and nutritious dinners make sure the following things:

    They should be rich in vegetables and fruit or vegetables.
    Need not have a high fat content.
    They must have a moderate protein content in foods and carbohydrate-rich foods.

What is not a light and nutritious dinner?

Unbalanced food outlets or which may cause nutritional deficiencies can not be considered light and nutritious meals. So, it would be wrong dinner eat fruit every day or every night bread with tomato and sausage, as are food structures that could contribute to an imbalance in nutrient intake. This causes lack of vitamins and minerals in some cases or protein or dietary fiber in other deficits. It is therefore important to always consult the dietitian in the case of doubt about the nutritional balance of the diet are taken.
Examples of light and nutritious dinners ... for the whole week!

The following are examples of light and nutritious dinners for a week:

    Monday. Tomato soup and watermelon. Pork tenderloin grilled with baked patatita. Nonfat yogurt.
    Tuesday. Lettuce salad, beet and bean sprouts. Hake in papillote with white flanecillo habitats. Cantaloupe.
    Wednesday. Summery salad (potato, green beans, carrots, peas, tomatoes, boiled egg and tuna, with olive oil). Fruit salad with fresh cheese (low fat) milk shake.
    Thursday. white asparagus. Turkey breast with wild rice. Strawberries.
    Friday. Quinoa sauteed with eggplant and zucchini. Omelette. Apricot.
    Saturday. Salad of fresh tomatoes and cheese. Burger vegetable protein. Prunes.
    Sunday. Cold cream of leeks and onions. Grilled sole. Cantaloupe.