A balanced diet for a sedentary person

🇬🇧 English: Understanding Your Balanced Plate

For a sedentary person, the nutritional goal is to provide stable energy throughout the day without excessive fat storage. Here is the ideal breakdown for an average meal of approximately 650 kcal:

• 50% Vegetables (325g): The foundation of your plate. They provide fiber for fullness and essential vitamins without adding heavy calories.
• 25% Complex Carbohydrates (165g): Choose whole grains (brown rice, whole-wheat pasta, quinoa) for slow energy release and to avoid blood sugar spikes.
• 20% Protein (130g): Whether animal-based (fish, poultry, eggs) or plant-based (tofu, legumes), protein is crucial for maintaining muscle mass.
• 5% Quality Fats (30g): Equivalent to one tablespoon of high-quality oil (olive, rapeseed) for healthy hormone and brain function.

Yitzhak’s Advice: A 30-minute walk every day after your main meal helps regulate blood sugar and improves digestion.