The balance of sweets in the diet: says nutritionist Oksana Skitalinskaya

A bal­anced diet is one of the most impor­tant com­po­nents of a healthy, stress-free life. And at the same time one of the most dif­fi­cult chal­lenges for almost every per­son. Cre­at­ing a har­mo­nious menu is eas­i­er than it seems. The main thing is to under­stand the basics, in which the nutri­tion­ist Oksana Ski­tal­in­skaya will help us.

The balance of sweets in the diet

What is dietary balance

Pro­teins, fats, car­bo­hy­drates, vit­a­mins and min­er­als are the nutri­ents every­one needs. A bal­anced diet should include all of these macro and micro nutri­ents.

There are many options: for exam­ple, pro­tein is found in eggs, cheese, meat, fish, legumes; nat­ur­al dairy prod­ucts, nuts, avo­ca­dos, seeds are rich in fats; grains, veg­eta­bles, fruits and berries are an excel­lent source of “slow” car­bo­hy­drates.

It would seem that with such a vari­ety of prod­ucts it is easy to cre­ate a var­ied menu. The prob­lem is that in the hec­tic pace of mod­ern life, many peo­ple live in con­stant motion and can­not do with­out snacks — sand­wich­es, choco­late bars, pas­tries. See­ing no alter­na­tive and try­ing to stick to a healthy diet, busy peo­ple go to extremes — they com­plete­ly refuse healthy foods that can be pre­pared quick­ly.

“Throw­ing to extremes is also a strate­gi­cal­ly wrong deci­sion. Yes, sweets, cook­ies, cakes are harm­ful, but this is not a rea­son to exclude com­plex car­bo­hy­drates from the diet. For a full-fledged healthy life, a per­son needs car­bo­hy­drates, pro­teins, and fats — it’s just impor­tant to choose the right foods and fol­low the mea­sure, ”says Oksana Ski­tal­in­skaya, a nutri­tion­ist.

nutrition infographics

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A bal­anced diet con­tains all the nutri­ents in cer­tain pro­por­tions: pro­teins, fats and car­bo­hy­drates. There­fore, it is very impor­tant not only to be able to nav­i­gate the food groups, but also to com­pose your menu so that food brings plea­sure.

What to replace foods that upset the balance

A typ­i­cal prob­lem with an unbal­anced menu is too much fat and sim­ple (eas­i­ly digestible) car­bo­hy­drates due to quick snacks, fast food and con­ve­nience foods. But if the first is easy to fix by switch­ing to healthy alter­na­tives: scram­bled eggs, nat­ur­al yogurt, lean meats, as well as increas­ing the pro­por­tion of fresh veg­eta­bles in the diet, then com­plete­ly and cat­e­gor­i­cal­ly elim­i­nat­ing sweets is quite dif­fi­cult.

Actu­al­ly, it’s not real­ly nec­es­sary. There are many healthy alter­na­tives to “clas­sic” sweets.

A great option for those with a sweet tooth can be gra­nola, a mix of grains with var­i­ous addi­tives like fruits, berries or nuts, baked with nat­ur­al hon­ey. More­over, it is not at all nec­es­sary to test your culi­nary skills: high-qual­i­ty and tasty gra­nola can be found on sale. A great exam­ple is AXA Mues­li Crispy Gra­nola. A use­ful plus of these prod­ucts is a large amount of fiber, which not only slows down the flow of sug­ar into the blood, sat­u­rates per­fect­ly and for a long time, is very use­ful for the intesti­nal microflo­ra, but also gives a sen­sa­tion of sweet­ness loved by many.

In order to eat healthy, it is impor­tant to remem­ber to bal­ance and include as many fresh veg­eta­bles as pos­si­ble in your diet, as well as some fruits. Accord­ing to the rec­om­men­da­tions of the World Health Orga­ni­za­tion, the share of veg­eta­bles and fruits in the diet should be 400 g (5 serv­ings) per day.

granola photo

Sweetness for joy

With­out the sweet taste, our life would be more gray and insipid. We lit­er­al­ly absorbed the sweet taste with sweet moth­er’s milk. Nat­ur­al sweets, which con­tain fiber, help to con­cen­trate very well and for a long time dur­ing intense men­tal work due to the low glycemic index.

So if you are fol­low­ing a healthy lifestyle with a high lev­el of phys­i­cal activ­i­ty, as a sweet “bonus” choose those foods that are filled with healthy com­po­nents: sol­u­ble and insol­u­ble fiber, vit­a­mins, min­er­als, fruit and berry polyphe­nols — and at the same time are healthy. alter­na­tive to sweets. Let fresh fruit or crunchy gra­nola for break­fast be a pleas­ant way to dilute the diet, a tasty and healthy addi­tion to a busy day.

healthy sweets

“Healthy low-calo­rie sweets can be eas­i­ly com­bined with a healthy lifestyle, if you approach things wise­ly, there are many options today. Keep the bal­ance rec­om­mend­ed for a per­son of your gen­der, age and physique.

By adher­ing to these sim­ple rec­om­men­da­tions and choos­ing high-qual­i­ty nat­ur­al prod­ucts for your menu — for exam­ple, pre­fer­ring AXA gra­nola with a high con­tent of fiber and berries to a bun — you can eat right eas­i­ly and with plea­sure,” empha­sizes Oksana Ski­tal­in­skaya.

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The opin­ion of the edi­tors may not coin­cide with the opin­ion of the author of the arti­cle.

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