Surely start doing a diet depending on the goal you set. There are people who simply want to eat well because they have somewhat mediocre eating habits. Knowing how to incorporate all the foods that help with all the nutrients that the body needs can be a somewhat complicated task. Therefore, here we are going to teach you how to make a healthy menu for the whole week.
If you want to know the best tips on how to make a healthy menu for the whole week, this is your post.
Energy balance and macronutrients
When we begin to make a healthy menu, the first thing we must take into account is the energy balance. The elaboration of a menu must not only consist of real and healthy foods, but it must have an energy balance according to a goal. If our goal is to gain muscle mass or lose fat, we must derive the energy balance to one extreme or the other.. That is, if our goal is to gain muscle mass, we will need our diet to have a greater number of calories than we spend in our day to day. On the other hand, if the main objective is fat loss, we will need a menu that helps us control and reduce the calories we eat.
There are many people who, when they start looking for how to make a healthy menu for the whole week, begin to worry about the vitamins and minerals that they must ingest on a daily basis. Although this is a very important guideline, it is not the conditional. By this I do not mean that introducing foods rich in vitamins and minerals is not a necessity. What you want to mention is that the macronutrients (carbohydrates, proteins and fats) they are the basis of the healthy menu.
Once you have chosen the energy balance based on your goal, you must know the distribution of macronutrients to prepare this menu. These macronutrients are also modified based on our goal. Normally, if we want to start a fat loss diet we will use a diet somewhat lower in carbohydrates. We will also need a somewhat higher protein intake if we want to gain muscle mass. Once we have chosen which are the first two factors to take into account, we will take care to say enough fruit and vegetables that we will include in the diet to incorporate the rest of the micronutrients known as vitamins and minerals.
How to make a healthy menu for the whole week: advantages
Surely more than once there has been in the typical conversation in your home about what we eat today. Mothers often ask the rest of the family what to cook. One of the most frequent answers is: I don't know, I don't care. The problem with this is that day after day the ideas to elaborate a menu run out and in the end they end up eating junk food. Therefore, the best way to avoid having to think about what you should eat is to learn how to make a healthy menu for the whole week.
You may think that it is somewhat more difficult but it has many advantages. The first thing is that You will save money since you know what you should go to buy in the supermarket and reduce impulsive expenses on products that you don't usually buy or that are not included in the menu. You will also save time since you can have your meals prepared in advance and simply defrost and reheat. Nor will you waste time thinking about what this cooking has. Finally, you will help improve your diet. We are talking about preparing a healthy menu.
Meals to include
In order for the diet to be balanced, we must put in carbohydrates every day, preferably of a whole grain type, some fruit, low-fat dairy products, white meats and fish, and extra virgin olive oil as seasoning. Occasionally or several days a week we can include red meat or some processed or sausage food. Finally, to introduce something to help us enjoy some moments we can put some pastries, butter or sweets. Moderate consumption of beer or wine is recommended for adults.
To create the menu it is interesting to use a template that helps you place all the meals throughout the week. Do not forget that you have to put at least between 3-4 servings of meat and fish, 2 servings of legumes, 2 servings of rice and 2 other pasta reactions. In this way we will almost have to fill in the template in a general way. If you have some holes left you can fill them with eggs, soups or leave the hole free to take advantage and eat one day away from home. The latter is less advisable if we have a tendency to fail in our diet. And it is that we can begin to say that the diet is missing and the order of the days changes and we end up not complying.
We already have the most important thing, which is the distribution of the different types of dishes. Let's see the steps to follow.
How to make a healthy menu for the whole week: steps to follow
For this case you need the recommendation and opinion of your family. You have to sit down and see what each person wants to eat and what foods they don't like. Dishes can be made ranging from stewed lentils, grilled meat, beef stew with vegetables, orange chicken, bolognese macaroni, vegetable lasagna, baked fish, Cuban rice, mushroom risotto, Spanish omelette. potatoes, stuffed eggs, etc.
The idea is to go looking at all the dishes that everyone likes and combining recipes to make a menu as varied as possible. Yes actually you can make enough meals to last several weeks, it could be even more interesting. There are people who find it repetitive to have to eat the same thing every week. Therefore, if we get enough lunch and dinner options to have a wide variety, we will have better results in the long run. We must think that our goal of following a healthy menu should be long-term. It is something that we have to maintain as one more habit of life.
I hope that with these tips you can learn how to make a healthy menu for the whole week.