The secret of a balanced diet is the daily intake of nutrients necessary for optimum health and perform the necessary activities. Proportion of nutrients in a balanced diet.
Nutrients needed for a balanced diet:
- Fat, 25% of the total intake per day.
- Protein, 15% of the total intake per day.
- Carbohydrates 60% of the total daily intake.
A person with moderate physical activity should consume a smaller amount of nutrients that a person with increased activity and age, this is an important factor.
The environment is important because in warmer places, people consumes more fruits and vegetables, while in a cold environment food is consumed more as fats, and the intake of calories is higher.
Proteins are recommended at 0.8 grams. per kilo of body weight per day increased during pregnancy and lactation.
Carbohydrates are recommended at 4.5 grams. per kilo of body weight per day.
Food Pyramid
For a good balanced diet pyramid consists of the following parameters:
- First food of the base of the pyramid. We find the recommended daily food and these are: cereals, potatoes, vegetables, seeds, fruits, milk, protein, dairy, olive oil.
- It is followed by alternate food consumption, ie that we eat several times a week (not daily), and these are: Pulses, nuts, fish, seaweed, eggs and lean meats.
- To finish in the top of the pyramid have occasionally consumed foods are: fats, fatty meats, cakes, sugars, soft drinks, pastries.
If we follow the recommendations of the pyramid will get a balanced diet.
Recommendations
An important factor when a balanced diet is the regular consumption of water in our day to day, the water is safe. Provides hydration to your body, fights constipation, nourishes our cells and helps the digestion of food.
The main sources of water are:
- Soft drinks, juices, water, coffee, tea, milk, etc. 65% of daily consumption.
- Plants are 17% of daily intake and is found in fruits and most vegetables (like cucumber).
Other aspects to adjust the diet
When we think of a balanced diet will always have to take into account:
- It is generally advisable to consume fresh and seasonal food.
- The person’s physical activity: more physical activity means more calories burned.
- Season: a cooler more calories and less raw. Adjust the cooking to the station (a colder more and more heat cooking raw food)
- The health of the person, his metabolism, cardiovascular status, blood group, etc.
- Avoid refined foods. Consume grain and fresh as possible.
- That include different colors (each color usually produce certain nutrients) and different flavors (China Traditional Medicine as each flavor stimulates one or more organs in particular)
