Nutritional balance: what is it? Nutritional balance is achieved when the supply can optimally cover the nutritional needs of the body.
Nutritional needs of the body • In order energy (the first indicator of a food's energy density):
- 2 000 to 2 500 Calories (or kilocalories) in men with moderate physical activity and up to 3 000-3 500 calories in case of heavy physical activity (work strength , endurance sport);
- In 1800 and 2000 Calories (or kilocalories) in women.
• In qualitative: we speak of nutrient density of a food. This indicator estimates the total content of essential nutrients for a given amount of energy.
Essential nutrients for the body are compounds that the body needs but he does not know synthesizing:
- Macronutrients: carbohydrates , lipids , proteins;
- Micronutrients: vitamins , minerals and trace elements.
They are found in the major food groups: - Meat , fish , eggs;
- Vegetables and fruits;
- Bread , pasta , rice , potatoes , pulses , other cereals;
- Fats;
- Sugars and sugar products.
The main principles of a balanced diet Nutritional balance is based on three main principles of eating a diverse and varied:
- Eat real meals rather than snacks;
- Eat foods rich in fiber , micronutrients (vitamins , minerals and trace elements) and essential fatty acids;
- Reduce the consumption of calories providers , often impoverished in essential micronutrients and rich in sugars and bad fats (saturated fatty acids).
But it is not enough to "eat varied" to cover all needs: we must also take into account the nutritional profile of foods.
The concept of nutrient profiles is related to the fact that most foods have both strengths and weaknesses: it is this relative balance between good and bad qualities of food that determines their overall nutritional quality.
Revise eating habits
A good balanced diet combined with physical activity can stay healthy by participating in the prevention of many diseases , including obesity , diabetes , cardiovascular disease and certain degenerative diseases.
To improve the nutritional balance , it is necessary: - To the point on how to eat: meal or snack complete and balanced throughout the day;
- Become aware of his dietary errors (excessive animal fats , fried foods , fatty and sugary foods , alcohol);
- Retain a food is nutritionally okay if low levels of three compounds (saturated fat , salt and added sugars);
- Follow the nutritional advice validated and widely disseminated by ministerial bodies (see Useful links).
