Know a Balanced Nutrition Diet

The key to a balanced nutritional diet is eating the right amount of calories for how active your daily activities are so that the energy consumed is balanced with the energy you use.

Total Daily Calorie Need

If you eat or drink more than your body needs, excess intake will cause weight gain because unused energy is stored as fat.

On the other hand, if you eat and drink too little, you will lose weight. Eating a variety of foods is also important to ensure a balanced diet and the body receives all the nutrients it needs.

It is recommended that men consume about 2,500 calories a day (10,500 kilojoules) while women consume around 2,000 calories a day (8,400 kilojoules).

Balanced Nutrition Diet Steps

There are six steps that need to be observed in achieving a balanced nutritional diet, among others:

  1. High-fiber carbohydrates
  2. Reduce saturated fat and sugar
  3. Consume lots of vegetables and fruit
  4. Consumption of fish high in omega-3
  5. Increase water consumption
  6. Limit salt intake, always have breakfast, and strive for an active lifestyle and ideal weight.

    1. High Carbohydrate Fiber

    Carbohydrates needed at least amount to a third of the plate used. Carbohydrate sources include potatoes, bread, rice, pasta and cereals.

    Choose carbohydrate sources with higher fiber or whole-grain varieties, such as whole-wheat pasta, brown rice, or potatoes with the skin on.

    Carbohydrates with more fiber can help you feel full longer.

    2. Reduce Saturated Fat and Sugar

    Watch out for added fats when cooking or serving these types of foods because they can increase the calorie content without realizing, for example, cooking oil, butter in bread, and cream sauce in pasta. 

    Fat is needed in the diet, but it is important to note the amount and type of fat consumed. There are two main types of fat, saturated and unsaturated.

    Too much saturated fat can increase the amount of cholesterol in the blood, which increases the risk of heart disease.

    Generally, men should consume no more than 30g of saturated fat a day and women should consume 20g of saturated fat a day. Saturated fat is found in fatty cuts of meat, sausage, butter, cheddar cheese, cream, cakes, and biscuits.

    Try to reduce your intake of saturated fat and choose foods that contain unsaturated fats, such as vegetable oils and avocados.

    For a healthier option, use a little vegetable or olive oil instead of butter. When consuming meat, choose lean cuts or cuts of visible fat.

    All types of fat are high in energy so they can only be eaten in small amounts.

    3. Consume Lots of Vegetables and Fruits

    It is recommended that you eat at least five servings of a variety of fruits and vegetables each day, making them an additional snack or meal in one meal.

    Fruits and vegetables can be in the form of fresh, frozen, canned, dried or juice products. 80g of fresh, canned or frozen fruit and vegetables, 30g of dried fruit, 150ml glass of juice, counts as 1 serving.

    4. Consumption of Fish High in Omega-3

    Fish is a good source of protein and contains many vitamins and minerals. Try to eat at least 2 servings of fish a week.

    Include at least 1 serving of fish high in omega-3 fats to help prevent heart disease. These include salmon, trout, herring, sardines, pilchards, and mackerel.

    Fish can be managed from fresh, frozen, or canned fish, but it is important to pay attention to the salt content in canned fish.

     


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