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Το πρόγραμμά διατροφής μου

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Το πρόγραμμά διατροφής μου

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Consuming a healthy, balanced diet is a goal for many people. While this is an excellent goal for health reasons, the terms "healthy" and "balanced" will vary for each individual. A healthy, balanced diet generally means one that is rich in whole grains, fruits, vegetables, lean proteins, and healthy fats. A meal plan is a great tool to help you plan and

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn't have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition is Important for a Healthy and Balanced Diet

A healthy, balanced diet looks different for each person, as nutrition needs vary based on gender, height, weight, activity level, and many more factors. When thinking about what is "healthy" and "balanced" for you, there are many considerations. Think about taste preferences, nutrition needs, cooking ability, medical conditions, budget, and more.

Planning a daily menu isn't difficult as long as each meal and snack has some protein, fiber, complex carbohydrates, and a little bit of fat. You may want to plan approximately 100 to 250 calories for each snack and 300 to 600 calories per meal; however, you may need more or less depending on your hunger levels and energy needs.

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 2,000 to 2,200 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a health care provider to assess and plan for your dietary needs more accurately.

Each day includes three meals and three snacks and has a healthy balance of carbohydrates, fats, and proteins. You'll also get plenty of fiber from whole grains, fruits, vegetables, and legumes.

It's OK to swap out similar menu items, but keep cooking methods in mind. Replacing a sirloin steak with grilled chicken is fine, for instance, but replacing it with chicken-fried steak isn't going to work because of the breading changes the fat, carb and sodium counts-and the calories. Finally, you can adjust your calorie intake by eliminating snacks if you want to lose weight or eating larger snacks if you want to gain weight.

One grapefruit

Two poached eggs (or fried in a non-stick pan)

One slice 100% whole wheat toast

Macronutrients: approximately 327 calories, 18 grams protein, 41 grams carbohydrates, and 11 grams fat

One banana

One cup plain yogurt with one tablespoon honey

Macronutrients: 324 calories, 14 grams protein, 62 grams carbohydrates, 4 grams fat

Six ounces grilled chicken breast

Large garden salad (three cups mixed greens with one cup cherry tomatoes, one-quarter avocado, topped with two tablespoons balsamic vinaigrette)

Macronutrients: 396 calories, 41 grams protein, 18 grams carbohydrates, 18 grams fat

Macronutrients: 192 calories, 7 grams protein, 31 grams carbohydrates, 5 grams fat

One cup steamed broccoli

One cup of brown rice

Halibut (four-ounce portion)

Macronutrients: 399 calories, 34 grams protein, 57 grams carbohydrates, 4 grams fat

Two pitted medjool dates

One ounce 70% dark chocolate

Macronutrients: 302 calories, 3 grams protein, 49 grams carbohydrates, 12 grams fat

Daily Totals: 1,940 calories, 117 grams protein, 258 grams carbohydrates, 55 grams fat

One whole-wheat English muffin with two tablespoons peanut butter

One orange

Macronutrients: 391 calories with 14 grams protein, 52 grams carbohydrates, and 17 grams fat

One 7-ounce container 2% plain Greek yogurt with 1/2 cup blueberries

Macronutrients: 188 calories, 20 grams protein, 19grams carbohydrates, 4 grams fat

Turkey sandwich (six ounces of turkey breast meat, large tomato slice, green lettuce, 1/4 avocado, and 2 teaspoons honey mustard on two slices of whole wheat bread)

Macronutrients: 540 calories, 59 grams protein, 34 grams carbohydrates, 18 grams fat

Macronutrients: 100 calories, 1 grams protein, 27 grams carbohydrates, 0 grams fat

Five-ounce sirloin steak

One roasted sweet potato

One cup cooked spinach (made with two teaspoons olive oil)

One cup green beans

Macronutrients: 612 calories, 48 grams protein, 40 grams carbohydrates, 30 grams fat

One cup plain popcorn

One ounce 70% dark chocolate

Macronutrients: Approximately 214 calories, 2.9 grams protein, 17 grams carbohydrates, 3 grams fat

Daily Totals: 2,045 calories, 145 grams protein, 188 grams carbohydrates, 85 grams fat

Overnight Oats (one mashed banana, two tablespoons chia seeds, one half cup oats, one cup almond milk, one teaspoon cinnamon)

Macronutrients: approximately 431 calories with 12 grams protein, 73 grams carbohydrates, 13 grams fat

Macronutrients: 271 calories, 7 grams protein, 33 grams carbohydrates, 15 grams fat

One slice whole wheat bread

One half avocado, mashed

One fried egg

One medium apple

Macronutrients: 408 calories, 13 grams protein, 48 grams carbohydrates, 21 grams fat

Macronutrients: 140 calories, 6 grams protein, 21 grams carbohydrates, 5 grams fat

Five-ounce turkey burger

One whole wheat english muffin

One slice tomato, two leaves lettuce, one slice onion

Two tablespoons ketchup

Macronutrients: 531 calories, 43 grams protein, 38 grams carbohydrates, 24 grams fat

One cup of ice cream

One cup fresh raspberries

Macronutrients: 337 calories, 6 grams protein, 46 grams carbohydrates, 15 grams fat

Daily Totals: 2,118 calories, 86 grams protein, 259 grams carbohydrates, 93 grams fat

Two slices 100% whole wheat toast with two tablespoons peanut butter

One banana

Macronutrients: approximately 454 calories with 16 grams protein, 62 grams carbohydrates, and 18 grams fat

Macronutrients: 290 calories, 5 grams protein, 31 grams carbohydrates, 19 grams fat

Tuna wrap with one wheat flour tortilla, one-half can water-packed tuna (drained), one tablespoon mayonnaise, lettuce, and sliced tomato

One half sliced avocado

Macronutrients: 496 calories, 27 grams protein, 28 grams carbohydrates, 132grams fat

One cup cottage cheese (1-percent fat)

One half cup blueberries

Macronutrients: 205 calories, 29 grams protein, 17 grams carbohydrates, 3 grams fat

Macronutrients: 472 calories, 18 grams protein, 91 grams carbohydrates, 8 grams fat

Macronutrients: 95 calories, 0.5 grams protein, 25 grams carbohydrates, 0.3 grams fat

Daily Totals: 2,012 calories, 96 grams protein, 255 grams carbohydrates, 80 grams fat

One whole wheat bagel

Three tablespoons cream cheese

Macronutrients: approximately 441 calories with 15 grams protein, 59 grams carbohydrates, and 16 grams fat

One cup baby carrots

One cup cauliflower pieces

Two tablespoons ranch dressing

Macronutrients: 191 calories, 3 grams protein, 15 grams carbohydrates, 14 grams fat

Veggie burger

Whole grain bun

One slice cheddar cheese

One sliced apple

Macronutrients: 573 calories, 25 grams protein, 62 grams carbohydrates, 26 grams fat

One banana

Two tablespoons peanut butter

Macronutrients: 293 calories, 8 grams protein, 35 grams carbohydrates, 16 grams fat

Four ounces trout filet

One cup steamed green beans

One cup brown rice

One small garden salad with one tablespoon salad dressing

Macronutrients: 526 calories, 38 grams protein, 60 grams carbohydrates, 15 grams fat

Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0.4 grams fat)

Daily Totals: 2,092 calories, 90 grams protein, 249 grams carbohydrates, 88 grams fat

Macronutrients: approximately 323calories with 27 grams protein, 35 grams carbohydrates, and 9 grams fat

Ten whole wheat pretzel twists

Three tablespoons hummus

Macronutrients: 305 calories, 10 grams protein, 55 grams carbohydrates, 6 grams fat

One whole wheat tortilla

Four ounces turkey

One slice cheddar cheese

One cup mixed greens

One tablespoon honey mustard

Macronutrients: 531 calories, 43 grams protein, 25 grams carbohydrates, 28 grams fat

One-half ounce (11) almonds

One fresh peach

Macronutrients: 153 calories, 5 grams protein, 20 grams carbohydrates, 8 grams fat

Five ounces pork loin

Small garden salad with one tablespoon vinaigrette

One medium baked sweet potato

Five asparagus spears

Macronutrients: 440 calories, 42 grams protein, 31 grams carbohydrates, 16 grams fat

One medium chocolate chip cookie

One cup sliced strawberries

Macronutrients: 201 calories, 3 grams protein, 32 grams carbohydrates, 8 grams fat

Daily Totals: 1,952 calories, 130 grams protein, 198 grams carbohydrates, 75 grams fat

One cup cooked oatmeal

One-half cup blueberries

One-half cup non-fat milk

Two tablespoons almond butter

Macronutrients: 439 calories, 17 grams protein, 50 grams carbohydrates, 21 grams fat

One (7-ounce) container 2% Greek yogurt

One sliced apple

Macronutrients: 241 calories, 20 grams protein, 33 grams carbohydrates, 4 grams fat

Macronutrients: 708 calories, 45 grams protein, 42 grams carbohydrates, 40 grams fat

One cup raw broccoli florets

One cup baby carrots

Three tablespoons hummus

Macronutrients: 168 calories, 8 grams protein, 26 grams carbohydrates, 6 grams fat

Macronutrients: 468 calories, 31 grams protein, 49 grams carbohydrates, 16 grams fat

(Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0 grams fat)

Daily Totals: 2,093 calories, 124 grams protein, 218 grams carbohydrates, 86 grams fat

How to Meal Plan for a Healthy, Balanced Diet

A Word From Verywell

Planning healthy meals isn't difficult, but if you're not used to it, the planning can take a little practice. The examples we provided should give you a great start. Don't feel discouraged if you don't stick to the plan exactly as outlined-it's OK to make variations that fit your lifestyle and needs. Do your best to incorporate healthy choices into your day-vegetables, fruit, lean proteins, beans and legumes, and whole grains are always smart bets.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.

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1-Week Healthy and Balanced Meal Plan Ideas: Recipes & Prep

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Consuming a healthy, balanced diet is a goal for many people. While this is an excellent goal for health reasons, the terms "healthy" and "balanced" will vary for each individual. A healthy, balanced diet generally means one that is rich in whole grains, fruits, vegetables, lean proteins, and healthy fats.

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10 Συμβουλές για υγιεινή διατροφή

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10 Συμβουλές για υγιεινή διατροφή

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Συμβουλές για υγιεινή διατροφή

1.     Καταναλώστε μικρά και συχνά γεύματα κατά τη διάρκεια της ημέρας.

2.     Αυξήστε την πρόσληψη υγρών (τσάι, χυμό φρούτων και λαχανικών, καφέ) αλλά και νερού.

3.     Αυξήστε την πρόσληψη φρέσκων φρούτων και λαχανικών και κατά προτίμηση εποχής.

4.     Επιλέξτε δημητριακά, ζυμαρικά και ψωμί ολικής αλέσεως, ρύζι καστανό, πλιγούρι, φαγόπυρο και κινόα ως πηγές υδατανθράκων πλούσιες σε φυτικές ίνες, βιταμίνες και πρωτεΐνη (φυτικής προελεύσεως).

5.     Επιλέξτε γαλακτοκομικά χαμηλά σε λιπαρά. Έτσι, περιορίζετε αρκετά την πρόσληψη κορεσμένων λιπαρών ειδικά αν καταναλώνετε αρκετές μερίδες μέσα στην ημέρα.

6.     Αποφύγετε τα αλλαντικά και αντικαταστήστε τα με βρασμένο κοτόπουλο ή γαλοπούλα π.χ στο τοστ ή στο σάντουιτς.

7.     Περιορίστε την κατανάλωση επεξεργασμένων τροφίμων όπως μπισκότα, κρουασάν, πατατάκια τα οποία είναι πλούσια σε υδρογονωμένα λιπαρά.

8.     Αυξήστε την κατανάλωση ελαιόλαδου, ξηρών καρπών, λιπαρών ψαριών και αβοκάντο.

9.     Αντικαταστήστε τους έτοιμους χυμούς του εμπορίου με φυσικούς χυμούς ή smoothie φρούτων.

10. Επιλέξτε τα ελληνικά super fruits όπως μαύρη σταφίδα, κρόκο Κοζάνης, δεντρολίβανο, ρόδι, χαρούπια, φιστίκι Αιγίνης, πλιγούρι κτλ.

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Συμβουλές υγιεινής διατροφής

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Συμβουλές υγιεινής διατροφής

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Βρείτε ένα καθημερινό υγιεινό πρόγραμμα διατροφής στο διαδίκτυο ή το γράψτε δικό σας και ανεβάστε τo στο padlet. Παρακάτω σας δίνω ένα παράδειγμα για να σας βοηθήσει.

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υγιεινή-διατροφή

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Πρόγραμμα υγιεινής διατροφής 

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Πρόγραμμα υγιεινής διατροφής 

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καθημερινό υγιεινό πρόγραμμα διατροφής

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προγραμμα διατροφης