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The 80/20 rule How to balance your diet without restrictions
Table of Contents
1. What 80% of the diet should look like
It is recommended to consume at least 400 g per day, preferably with vegetables. It is best to eat them raw, steamed or roasted to preserve as much nutritional value as possible; among the most important ones: : they should form the basis of the daily menu. They should be available in a variety of colors to provide the body with many vitamins, minerals and antioxidants. 80% of the diet, according to the 80/20 rule, should consist of high-quality, low-processed foods.2. Whole grain products
: instead of white pastries and pasta, it is better to choose whole grain options such as raisins, brown rice, rice cumin, oatmeal, or whole-grain pasta. These products are high in fiber, which supports digestion and maintains satiety.3. It's a protein
: the source of protein can be both animal and plant products. lean meat (chicken, turkey), fish (especially fatty ones such as salmon or mackerel), eggs, seeds of legumes (peanuts, potatoes, beans), tofu, and molasses (natural yogurt, cheeses) are excellent options.4. It's healthy fats
: should come mainly from plants, including avocados, olive oils, nuts, seeds, but also from fatty seafood, which provide essential omega-3 and omega-6 fatty acids for heart and brain health;5. He's hired or his replacements
For people who are lactose intolerant or prefer a plant-based diet, alternatives are available, such as fortified plant drinks or lactose-free versions; it is advisable to choose low-fat products such as natural yogurt, kefir or chewing gum. : cocoa provides calcium and other important nutrients.6. Herbs and spices
: different herbs and spices should be used to enhance the taste of food while limiting the use of salt and sugar. In addition to flavor and aroma, spices also have many health benefits they are anti-inflammatory and antioxidant.7. It's a recreational food
It is an expression of human identity, enables the transmission of culinary traditions, and serves as a way of expressing love and concern. The less valuable, often highly processed, are classified as recreational foods. Here you can list all sorts of store-bought sweets, salted snacks, cakes and cookies, fast food, sweetened drinks, or ready meals. For many years, however, food has played a much broader role. It is also of great emotional, cultural and social importance.8. Does the 80/20 rule have any flaws?
In addition, this rule does not always take into account individual nutritional needs, which can be problematic for people with allergies or specific health needs. The 80/20 rule, despite its many advantages, also has its disadvantages. In the case of perfectionists, the ability to eat foods considered recreational can lead to guilt and frustration, especially if not properly controlled. First of all, its flexibility can result in excessive consumption of low-nutritional foods, with some interpreting 20% as simplifying frequent reaching for less valuable meals.9. Who should pay attention to the 80/20 rule?
The introduction of this type of dietary flexibility can therefore lead to further difficulties in managing the diet and deepen the problems associated with it. It is also worth mentioning that people with various diseases and food intolerances (e.g. diabetes) that require a special way of eating may have difficulty maintaining a balance between healthy eating and recreational eating. Consultation with a dietitian may be helpful in developing a dietary plan that will be tailored to individual needs.
