What is a balanced Diet?
A balanced diet or one that is balanced by foods that are part of individual
foods provide nutrients in the proportions that the body needs for healthy
functioning.
When the body processed components of foods (apart from the fibers), they
provide energy (calories) needed for each body part to perform his functions,
as well as vitamins and minerals that these processes are carried out as it
should.
There are different types of components in foods:
* The first provide energy and are called macronutrients, which are divided
into carbohydrates, proteins and fats.
* The second component consists of vitamins and minerals, these are
needed in much smaller quantities and thus are called micronutrients.
Some of them are needed in small quantities, such as copper, magnesium
which are grouped under the name of the trace elements.
No food in its natural condition is a single source of nutrient or nutrients. In
practical effect, the food has been grouped based on the prevailing nutrient
composition. Thus, foods of animal origin are optimal source of protein of good
quality.
Cereals, roots and tubers (cassava, potatoes) are sources of carbohydrates,
oils, butters, margarines are sources of fat. Besides good quality protein, foods
containing animal fat from various types of which cause excessive
inconvenience that may even surpass the benefits of these proteins when
consumed in large quantities, as in many unbalanced diets, such as diets high
in protein and very low in carbohydrates.
The amount that I consume ?
To know the quantity of each food you eat is to consume the grams or ounces
is needed for each of the nutrients, there is no need to sit at the table with a
scale or balance, or a composition table food, just take into account some
basic principles.
This way of integrating the dish is a good step towards balance, although some
people, depending on their age, weight and physical condition (obesity or
underweight) need to be tightened or less quantities, especially the first two
groups food, whose energy capacity (energy) is considerably higher than the
fresh vegetable salad. The salad can occupy the surface of the plate that is
free to reduce your portion sizes of carbohydrates and protein sources, taking
care to select high oil dressings and mayonnaise, because these are able to
significantly increase the caloric value of a salad .
Initially always current and applicable to most people is that of moderation in
the use of fat in cooking or at the table (such as butter on bread or oil on
salads). Unless there is reason, therefore, in many preparations, just using a small
amount of oil to give flavor to meals.
To achieve a balanced contribution of micronutrients vary enough fruit to be
consumed daily and the plants used in preparation of salads.
Often, loss of balance in the diet is a consequence of the unnecessary
ingestion of products containing high amounts of one or more vitamins or
minerals.
Quantity, Quality and Balance
Although a person consumes large amounts of food, malnutrition may suffer if
we do not take a balanced diet. Also, eating too much can cause overweight
and obesity and therefore increase the risk of serious diseases such as
hypertension, angina pectoris, heart ailments, diabetes and arthritis. Many
people consume more saturated fat and sugar starches and fiber, which results
in a high risk of cardiovascular disease.
Although a balanced diet and balanced is recommended for almost
everyone, including vegetarians, people of all countries and the obese, is not
appropriate for everyone. Children under two years, for example, should
consume whole milk and dairy products need more than adults, but between 2
and 5 years, as they are integrated into the family diet, start to implement the
parameters of a balanced diet. People with special nutritional requirements
and those under treatment should consult their doctor to see if a diet is right for
them.
A balanced diet must necessarily include all groups of nutrients in the following
proportions: 6 daily servings of complex carbohydrates, 5 servings of fruits or
vegetables, 2 servings of milk or yogurt (or soy milk fortified with calcium); 2
servings of protein, and 15 to 25 grams of fats and oils.
to
home
Food sources
Milk group (milk and its derivatives)
Milk, cheese and yoghurt
Meat group (meat and meat substitutes)
Meat: chicken, fish, beef, pork, lamb
Eggs
Legumes: beans and peas
Nuts and seeds
Group of vegetables and fruits
Fruits
Vegetables
Group of grains (breads and cereals)
Breads integrals
Enriched breads
Rice
Pasta
Some of the key recommendations are:
* Follow a balanced diet low in saturated fats and trans fats, cholesterol,
added sugars, salt and alcohol, such as the Dietary Approaches to Stop
Hypertension (DASH) Eating Plan (Plan Food Dietary Approaches to Stop
Hypertension, DASH).
* Balancing calorie intake with exercise. Slowly reduce the recommended
calorie intake while increasing exercise to prevent gradual weight increase with
time. Also, you should exercise regularly and reduce sedentary activities.
* It is recommended to consume two cups of fruits and 2 1 / 2 cups of
vegetables per day for people who follow a diet of 2,000 daily average.
* It is recommended to consume the equivalent of three or more ounces of
whole grains daily.
* It should include three daily cups of milk or low fat-free dairy products or
equivalent.
* Less than 10% of calories should come from saturated fatty acids.
* We should avoid trans fatty acids.
* The intake of cholesterol should be less than 300 mg / day.
* The total intake of fat should not exceed 20 to 35% of calories. It is
recommended to select "good" fats such as fish, nuts and vegetable oils
containing polyunsaturated and monounsaturated fatty acids. What is the best
consumption lean, free or low-fat, meat, pulses and milk or milk products.
* The total fat intake can approach 35% if the majority of these are "good"
fats.
* It is advisable to stay away from added sugars.
* You must consume less than 2300 mg (approximately one teaspoon of salt)
of sodium daily, and limit salt added in food preparation.
* Do not consume more than one drink of alcohol a day for women and no
more than two for men. Certain groups of individuals must refrain from
consuming alcohol altogether.
Angela Patricia Llano Gutierrez
23 years
Industrial Microbiologist
Zelen Pharmaceutical Ltda
