Food is who we provide energy to move, maintain our body temperature, grow, regenerate our tissues and achieve as much vital function imaginable. This means that we eat to live.
Food plays an important social role and the different ways of preparing food are part of the culture of each region and race. However, despite this, nutritional disorders are common to all parts of the world.
Both in developed and in the developing countries nutritional disorders are present. In the first of excesses and abuses in the way we eat , and in the latter by deficiencies in one or more nutrients . This is why from every point of view the relationship between food and health is essential .
The man from childhood to learn to eat. Learning to eat properly and to implement early will not only prevent future illnesses, but will provide both physical and psychological benefits compared to those who are unbalanced or poorly fed.
The average daily
An adult of about 70 to 80 kilos needs to consume an average 2,000 (kilo) calories a day for a varied and balanced diet. Only the variety of food will macro nutrients ( carbohydrates , proteins and fats ) and micro nutrients: vitamins and minerals . Therefore, a diet that meets all the right features is critical to achieving good health.
Macro nutrients are the only source of energy for our body, and through them we grow and maintain vital functions.
The carbohydrates must be present in 50% of total calories, are an important source of energy, provides 4 kilo calories per gram.
The proteins must constitute 20-25%, they are essential for growth and tissue regeneration, provide 4 kilo calories per gram.
All lipids , with 20-30% of total calories, fundamentally have energy value 9 kilo calories per gram consumed.
In turn micro nutrients do not provide energy consumed in small amounts. They are necessary for the macro nutrients are metabolized properly and well build and maintain our bodies.
That which foods to include in daily meal?
For daily and properly these 5 nutrients (carbohydrates, proteins, fats, vitamins and minerals) our diet should consist of the following food groups:
Additionally there are healthy eating tips that will allow you to eat properly and properly regulate your appetite .
Then, a healthy diet should consist of:
The food pyramid is a similar way of seeing these same portions and food rations.Example of a daily ration:
There is no complete food itself. That's why we incorporate foods from all groups in order to ensure adequate amounts good nutrition and health.
Food plays an important social role and the different ways of preparing food are part of the culture of each region and race. However, despite this, nutritional disorders are common to all parts of the world.
Both in developed and in the developing countries nutritional disorders are present. In the first of excesses and abuses in the way we eat , and in the latter by deficiencies in one or more nutrients . This is why from every point of view the relationship between food and health is essential .
| "A diet that has all the right features is critical to achieving good health" |
The average daily
An adult of about 70 to 80 kilos needs to consume an average 2,000 (kilo) calories a day for a varied and balanced diet. Only the variety of food will macro nutrients ( carbohydrates , proteins and fats ) and micro nutrients: vitamins and minerals . Therefore, a diet that meets all the right features is critical to achieving good health.
Macro nutrients are the only source of energy for our body, and through them we grow and maintain vital functions.
The carbohydrates must be present in 50% of total calories, are an important source of energy, provides 4 kilo calories per gram.
The proteins must constitute 20-25%, they are essential for growth and tissue regeneration, provide 4 kilo calories per gram.
All lipids , with 20-30% of total calories, fundamentally have energy value 9 kilo calories per gram consumed.
In turn micro nutrients do not provide energy consumed in small amounts. They are necessary for the macro nutrients are metabolized properly and well build and maintain our bodies.
- The vitamins are involved in every process of obtaining energy from food, and tissue formation from proteins. They are also antioxidants against free radicals .
- Mineral elements involved in many functions of our body. Thus the calcium and phosphorus form bones and teeth, the iron , the copper and cobalt red blood cells, etc.
That which foods to include in daily meal?
For daily and properly these 5 nutrients (carbohydrates, proteins, fats, vitamins and minerals) our diet should consist of the following food groups:
- Group of dairy : milk , cheese, yogurt , etc..
- Group of meats , eggs and nuts: poultry, beef, fish, seafood, eggs, hazelnuts, walnuts, almonds, etc.
- Vegetables and fruits . The ideal is to eat every day great variety within the range of fruits and vegetables.
- Group of grains : breads, pastas, crackers, rice, grains, beans and flours
Additionally there are healthy eating tips that will allow you to eat properly and properly regulate your appetite .
Then, a healthy diet should consist of:
| Food | Lots |
| seafood: | 4-5 servings / week |
| Lean meats: | 3-4 servings / week |
| eggs: | 3 servings / week |
| legumes: | 2-3 servings / week |
| nuts: | 3-7 servings / week |
| milk, yogurt and cheese: | 2-4 servings / day |
| vegetables: | more than 2 servings / day |
| Fruit: | more than 3 servings / day |
| bread, cereals, pasta, rice: | 4 servings / day |
| olive oil: | 4 servings / day |
| water: | from 1 liter to 2 daily |
| Physical activity : | at least 30-40 minutes a day |
| Food | Lots |
| Meat and fish: | 150-200 gr. |
| Eggs: | 1 unit |
| Nuts: | 25-30 gr. |
| Dairy: | 1 yogurt, 1 cup milk, 40 gr. cheese |
| Vegetables: | Two different. |
| Fruits: | Two different. |
| Bread, cereals and legumes: | 40-50 gr. |
| Oils: | 1 tablespoon. |
No comments:
Post a Comment