How to Make Your Own Menu

How to Make Your Own Menu

Creating the right menu is one of the most important steps towards a healthy lifestyle. But how do you determine which products to choose and in what quantities? In this article we will tell you how to create a menu yourself, taking into account your needs and goals.

Step 1. Calculate your daily calorie intake

Before you start creating a menu, you need to calculate your daily calorie intake. To do this, you can use special calculators on the Internet or contact a nutritionist. Consider your actual and ideal weight, as well as your occupation and level of physical activity.

Step 2. Determine the percentage of proteins, fats and carbohydrates

After you have determined your daily calorie intake, you need to determine the percentage of proteins, fats and carbohydrates that you need. The generally recommended ratio is 50% carbohydrates, 30% protein and 20% fat. However, if you are overweight, you can reduce the fat content to 10-15%, replacing them with vegetables that are low in digestible carbohydrates. And if you just had an infection, such as the flu, increase the protein percentage slightly. In the spring, when the body suffers from a lack of vitamins, add more fruits.

Step 3. Determine the amount of food for the day

Now that you know your daily calorie intake and the percentage of proteins, fats and carbohydrates, you can start creating a menu. To do this, you need to determine the number of products per day, choosing them from each group, taking into account calorie content. Don't forget about the interchangeability table: if you don't feel like vegetables today, supplement your diet with carbohydrates from fruits.

In conclusion, it should be noted that menu planning is an individual process that depends on your needs and goals. Don't be afraid to experiment and create new dishes using foods you love and are good for your body. After all, proper nutrition is the key to health and good mood!