Each nutrient plays an important role in the proper functioning of the body.
Life expectancy is increasing more and more. With that, healthcare needs to be given more attention, so you can be healthy much longer. Pérola Ribaldo, a nutritionist with a master’s degree in clinical medicine, asks the following question for reflection: what quality do I want to live with all these years? The quality to which it refers has a direct connection with our eating and living habits.
Food for a good life
According to nutritionist Gabriela Taveiros, a balanced diet helps the body function properly and helps prevent cardiovascular disease, diabetes, hypertension and even some types of cancer. “A balanced diet also helps maintain proper body weight, provides a sense of well-being and relieves stress,” adds the professional.
Importance of food variety
Every food has important nutrients for health, so the more variety, the more complete the meal will be. food. “A balanced diet, that is, with an adequate distribution of macronutrients, which are sugars, fibers, proteins and lipids; and micronutrients, which are vitamins, minerals and water, provides all the support for vitality and disease prevention,” teaches clinic and sports nutritionist Fernanda Alves Dias.
main nutrients
Below is a list prepared by nutritionist Fernanda Alves Dias with the main nutrients and foods that should be present in the diet:
- sugars and carbohydrates
Sugars and carbohydrates keep the body active, as they play the role of providing energy to our cells. The brain, for example, receives only glucose (sugar) as food. Therefore, it is necessary to maintain a good replacement of this nutrient, which would average 55% to 60% of our daily food basis. Sources of carbohydrates are tubers (root crops such as cassava, potatoes and sweet potatoes) and grains (rice, oats, baked goods and pasta).
- micronutrients
Micronutrients regulate the metabolism and participate in all biological processes in the body. Its sources are vegetables, legumes and fruit. The recommendation of vegetables and greens in the main meals (lunch and dinner) is 250 grams (a dessert plate of salad) and fruit is 3 to 5 servings per day.
- Protein
In Proteins are structural nutrients. They are involved in the production of the entire body constitution and are concentrated in products of animal origin (milk and derivatives, meat), legumes (beans, lentils, soybeans, chickpeas) and oilseeds (walnuts, peanuts, almonds, hazelnuts). The indicated consumption is on average 0.8 grams per kilogram of body weight.
- fibers
Fiber helps in intestinal and cholesterol regulation. They are very present in foods of plant origin (greens, vegetables and fruit).
- Waterfall
Water is also involved in all vital functioning mechanisms. Therefore, for children and the elderly, it is recommended to consume at least 2 liters a day. Teenagers and adults should consume approx 2 and a half liters of water a day. Those who practice physical activity should consume at least 3 liters of water a day.
- lipids
Lipids are oils and fats that also play an energy role. The indicated consumption is from 30% to 35% of the diet. They are also found in oilseedsin products of animal origin and in some vegetable extractions (olive oil, coconut oil, soybean oil).
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Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
