Eating a healthy balanced diet

Posted on March 23, 2014 by john in Weight loss and diet plans

The health and welfare spend , largely to pursue a healthy and balanced diet. We must promote the consumption of fish, fruits , vegetables, legumes , dairy products and olive oil . On the contrary , it should minimize the intake of sweets , bakery products and saturated fats. In this practicograma will show the keys to eating well and healthy and the health benefits of proper nutrition .

1 importance of eating well .

The man needs to eat to live. Nutrients in food give it the energy to deal with daily activities and keep your body functioning .

To be healthy and maintain optimal performance every day is necessary to follow a healthy and balanced diet. This is achieved by combining food effectively to ingest nutrients according to age, sex and physical activity level .

Many diseases are directly related to poor diet maintained over the years: obesity, cardiovascular disease , cancer , osteoporosis, hypertension and type II diabetes.
2 Proteins , carbohydrates and fats , balance is the key.

There are three naturally occurring nutrients : proteins , sugars, carbohydrates and fats . Healthy eating goes through all combine properly. The correct ratio to a balanced diet that would result would be as follows .

- Between 15 % and 20 % of the nutrients to be proteins. Play a role in building and regeneration of muscle tissue and transport of other nutrients , including fats.

- Between 25% and 30% should be fats. These nutrients are primarily used by the body for energy.

- Between 50% and 60% should be carbohydrates. As the fats , carbohydrates are primarily used by the body for energy.
3 source of nutrients.

In addition to properly combine them , it is very important to choose the right nutrients . Proteins , fats and carbohydrates there are many kinds , and a healthy diet by eating the right passes .

” Between 15 % and 20 % of the protein must be ingested fish ,” says Dr. Charro Salado , Professor of Endocrinology and Nutrition UCM and director of the Center for Endocrine Studies. ” Contains Omega -3 fat very beneficial for the heart.” Also emphasizes the importance of consuming vegetable protein .

Of all the fats that are ingested , try the maximum amount possible are polyunsaturated . These are found in fish (omega 3) , peanuts , almonds, soy or sunflower oil and are very beneficial for the heart. At least another 10 % should be saturated fats, which are also beneficial . Should minimize the intake of saturated fats. Present in fried foods, red meat, or milk products like butter , have much cholesterol and cardiovascular problems can generate .

Finally , Dr. Salgado Charro notes that “at least 50% should be complex carbohydrates ” , present in fruits , vegetables , legumes and cereals. “Of all the sugars that are ingested , less than 10 % should come from sweets, bakery products and soft drinks .”

4 Vitamins , minerals, and fiber.
Step 4

Proteins, fats and carbohydrates are not the only components present in food and necessary for a healthy and balanced diet. “Vitamins , minerals , fiber and water are nutrients that provide energy , but are necessary for the proper functioning of the body ,” says José Luis Sánchez Benito , attached to the College of Pharmacists of Madrid pharmacist.

Vitamins and minerals have antioxidant properties , and long term can prevent a large number of disorders, including atherosclerosis, infertility problems and cancer. These nutrients are present in different proportions in a wide variety of foods, so it is advisable to follow a varied diet as possible.

As for fiber , Sanchez notes that “a part of the mechanical functions facilitate evacuation serves colon bacteria produce fatty acids are very beneficial for the cardiovascular system short chain ” . This nutrient found in some fruits ( plums, apples and citrus mainly) , vegetables ( asparagus and other root vegetables , peas , cabbage ) and cereals and whole foods.

5 La diet has to adapt to the level of energy expenditure.
Step 5

It is important that the diet meets the energy expenditure of each person. The study ‘ The balanced , prudent or healthy diet ‘ , Community of Madrid, explains how to calculate the energy needs of an individual. You have to get the so-called ‘ resting metabolic rate ‘ . It is part of their sex , age and weight and the equations proposed by the World Health Organization (WHO ) or the Harris- Benedict formula used .

Thus, according to the formulas of the WHO, a male 30 years weighing 80 kg would have to eat 1807 Kcal . daily. A woman of the same age weighing 65 kg would need 1394.5 Kcal .

Calculations Harris -Benedict added variable height . Following these equations , a man of 30 who measured 1.80 m and weighed 80kg would have an energy requirement of 1858 Kcal . daily. Meanwhile , a woman of the same age who measured 1.75 m and weighed 65 kg would need 1453 Kcal . daily.

The results obtained from the above equations must be multiplied by the corresponding coefficient of physical activity . For men, this ratio is 1.60 if the exercise intensity is light, 1.78 if 2.10 is intense and if it’s high . In women it is 1.50 for low yields of 1.64 and 1.90 for medium to high.
6 diet model.

A balanced diet must be adapted to the energy needs of each person. It is essential to have the help and advice of a nutritionist or endocrine to develop an appropriate system for each person.

Be starting from premises, the following is a model diet for a person with a energy needs between 1,700 Kcal . And 3,000 Kcal . :

- Between 6 and 10 servings per day of grain products, potatoes and vegetables .
- Between 2 and 4 servings a day of fruits and fruit juices .
- Between 3 and 5 servings of vegetables a day.
- Between 2 and 3 servings a day of milk and milk products.
- Between 1 and 2 servings a day of meat, fish and eggs.
- Should consume oils and fats sparingly , trying not exceed 80 g / day.
- You have to minimize the consumption of sugar , sweets and bakery products , making it only occasionally .
7 The importance of breakfast .

Given that food provides nutrients to the body to meet its energy expenditure , it is important to distribute properly. It is best to eat 4 to 5 times a day. Breakfast should be , along with noon lunch , the food contains more calories . Dinner, on the other hand, must be one of the lightest .

The following data can serve as a reference , but should always be contrasted with a nutritionist or dietitian :

- Breakfast should provide 25 % of total calories consumed in a day.
- The food medium must contribute 5 % morning calories.
Noon - Lunch must contribute 40 % of calories .
The snack - 15%.
- Dinner 15%.

8 In Spain you eat poorly .

Yet despite being within the area of ​​influence of the so-called ‘ Mediterranean diet ‘ (characterized by a very balanced nutrient intake ) , in Spain you eat poorly . Professor Martínez Álvarez , Faculty of Medicine, UCM, suggests that the cause is ” an increase in the intake of saturated fats and trans fats , reducing the consumption of complex carbohydrates and fiber and lower intake fruit and vegetables ” (” feeding recommendations for the Spanish population ‘ , Clinical Nutrition and Dietetics Hospital ‘ )

The result is that if in 1995 the percentage of overweight and obesity in Spain was 45% , in 2006 this had risen to 53.3 %. Four years later, in 2010 , the data were of particular concern in children: 1 in 4 was above its proper weight.

The consequences of inadequate to maintain over the years food may be harmful . Martínez Álvarez explains in his article , ” six of the seven leading risk factors for premature death are correlated with diet and physical activity : blood pressure, cholesterol , body mass index , inadequate intake of fruit and vegetables , physical inactivity and excessive alcohol consumption . ”
9 Would you like more information ?

IF you want to know more, I recommend you come on our nutrition section . Moreover, in the category of food and drink you will find many healthy and easy to prepare recipes.