Eating a healthy balanced diet

Posted on March 10, 2014 by john in Health Food

We must effectively combine the intake of proteins, fats and carbohydrates

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.