The healthy nutrition It is one that provides each individual with all the food necessary to cover their nutritional needs, in the different stages of life (childhood, adolescence, adulthood and aging), and in a health situation.
Each person has nutritional requirements based on their age, sex, height, physical activity and state of health or disease.
To maintain health and prevent the appearance of many diseases, it is necessary to follow a healthy lifestyle; that is, you must choose a balanced diet, engage in regular physical activity or exercise (at least walk at least 30 minutes a day) and avoid smoking and drinking highly alcoholic beverages.
What characteristics should a healthy diet have?
A healthy diet has to meet the following characteristics:
one. Complete: it must provide all the nutrients the body needs: carbohydrates, fats, proteins, vitamins, minerals and water.
2. balanced: the nutrients must be distributed keeping a proportion between them. Thus, carbohydrates (CHO) must account for between 55 and 60% of the total kcal per day; fats, between 25 and 30%; and proteins, between 12 and 15%. In addition, you should drink 1.5 to 2 liters of water a day.
3. Enough: the amount of food must be adequate to maintain weight within normal ranges and, in children, achieve proportional growth and development.
Four. Specifies: It has to be adapted to age, sex, height, physical activity performed, work carried out by the person and their state of health.
5. Varied: It should contain different foods from each of the groups (dairy products, fruits, vegetables, cereals, legumes, meat and poultry, fish, etc.), not only because it will be more enjoyable, but because the greater the variety, there will be also a greater security of guaranteeing all the necessary nutrients.
How much of each food should be consumed?
The concept of quantity is linked to that of serving. By serving we understand the amount or portion of food appropriate to the size of a “normal” dish; It can also refer to one or more units: egg, yogurt, pieces of fruit, etc. In the recommended frequency table for each food group, you will find the household measurements and their weight per equivalent serving for a healthy adult.
Here I show you the recommended frequency table for each food group and it will serve as a guide.
Recommended frequency for each food group
How to plan the diet so that it is balanced and healthy?
A healthy diet consists of eating everything without excess and distributing food throughout the day. For example with a scheme similar to the following:
Remember that these are general recommendations, and if you have specific symptoms related to the disease or treatment, you should contact a nutritionist to receive specific dietary recommendations for your condition.
Remember that every week we have new information on the Punto Saludable podcast, where we share information about health and wellness.
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