The basic diet, that is...
The main assumption of the basic diet is to compose meals in such a way that they meet all the requirements of the principles of rational nutrition of healthy people. In practice, this means that it must be balanced in terms of calories and nutrition. This will allow your body to function properly, maintain your weight and maintain your overall health. Daily food rations provide all the necessary nutrients that are supposed to perform three functions in the body. The first is the building function (protein, minerals) - the components provide the building blocks for creating, rebuilding or maintaining tissues. The energy function (fats, carbohydrates) is related to the provision of energy as "fuel" for the body. The regulating function (vitamins, minerals) means regulating the processes taking place in the body. The basic diet should contain the right proportions of individual ingredients. In this case, protein provides about 14-16% of energy, fats - about 30% of energy, and carbohydrates - about 54% of energy. The Webinar Academy platform is a training platform that provides many interesting courses - it is worth keeping an eye on whether there are any nutrition-related courses on it. Reviews about Webinar Academy are positive - online learning is a very convenient option for people who don't have much time and want to expand their knowledge at the same time.
Assumptions of the diet
The basic diet should be wholesome, varied, tasty-prepared and attractively combined. It is recommended to consume 2200 - 2500 kcal per day, 85 - 93 g of protein, 77 - 87 g of fats and 314 - 360 g of carbohydrates per day. It is advisable to eat 4-5 meals a day with a smaller volume in order to avoid symptoms of fullness and bloating. You should also consider drinking 8-10 glasses of water every day. A basic diet is simply proper, rational nutrition. It can be used by healthy people, as well as patients who do not suffer from gastrointestinal disorders. It is recommended, for example, in the case of convalescence after illnesses, fever or in the elderly due to its easy digestibility. The basic diet should take into account the principles of prevention of atherosclerosis and other chronic non-communicable diseases. Of course, if in doubt, it is worth seeking advice from an experienced dietitian. Its help should be used primarily by people suffering from various types of diseases. Following a specific diet on your own is then risky and can lead to a deterioration in well-being. On the other hand, everyone should take care of their nutrition on a daily basis and have basic knowledge in this area. You can look for it on Webinar Academy, for example. It is an educational platform that offers many interesting trainings. Online learning is often chosen by people who want to gain additional knowledge in a specific area.
What to eat and what to avoid
In the basic diet, you can eat cruciferous vegetables, legumes and others every day. The daily menu may also include soybeans, lentils and peas, natural pickles, nuts and seeds, citrus fruits, forest berries and other fresh fruits, cereals and cereal products, groats, bran and sprouts. In addition, you should include dairy products, olive and oils, boiled fish, spices, water and teas in your diet on a daily basis. Occasionally, several times a week, it is allowed to eat butter, vegetable fats, cheese and cream, mayonnaise, eggs, poultry, honey, fruit preserves, mushrooms, as well as drink a glass of red wine. However, it is not recommended to eat fatty meats, processed meats and offal, smoked and canned foods, fast-food, fried foods, ordinary margarine, raw eggs, white sugar, white flour and white bread dishes, bagged foods, coffee, sweetened beverages and spirits. It is best to prepare food in water and steam, by stewing, baking in a sleeve, aluminum foil, parchment paper or casserole dish, and frying in a small amount of fat. The basic feature of the basic diet is its easy digestibility - so you should avoid excessively spicy foods (they increase the secretion of gastric juice), fatty foods (fat remains in the stomach), as well as too much fiber supply, which increases intestinal peristalsis. Specific products can be swapped within the same group. An important aspect is serving food in an aesthetically pleasing way. The visual attractiveness of the food consumed is important in a properly arranged diet, encourages eating and makes it easier to determine the amount of specific products on the plate. A training platform such as the Webinar Academy platform is a place where you can find a lot of courses on, m.in, the principles of healthy eating or cooking. Many people share positive opinions about Webinar Academy – online learning is available to almost everyone.
The end result
Due to the fact that the basic diet is simply a normal diet intended for healthy and sick people without digestive ailments, it can be used all the time. Its goal is to improve the general condition of the body and well-being, maintain a healthy weight and prevent diseases. In fact, most people should follow the basic diet recommendation. If a doctor or dietician does not indicate specific contraindications, its rules (m.in. individually adapted to body weight or gender) are universal. In addition, the effect of the basic diet may be the prevention of bloating and the feeling of fullness. It simply ensures balance in the body, which is very important for every person, especially for people recovering from infections or for seniors. Such a diet covers the demand for energy and all the necessary nutrients needed for the proper functioning of the body. Of course, if you have any doubts about your diet, it is best to consult a qualified dietitian. He or she will analyze the person's lifestyle and take into account all additional factors, and then create the correct menu.
The basic diet is simple and meets the nutritional requirements of people who do not suffer from gastrointestinal ailments. Using it is a simple way to stay healthy, feel good and maintain your body weight. In case of doubt, it is worth consulting a dietician. On the other hand, online trainings, such as those from the Webinar Academy, can provide valuable advice on daily nutrition.