Food & Fitness
Our bodies need to be supplied regularly with a certain amount of nutrients to function. In order to
provide these nutrients, we need to feed a balanced way. A healthy diet allows us to nurture the body,
allowing us to perform physical activities and mental demanding and remain healthy.
Everyone has different caloric intakes, which very probably vary from day to day. But it is essential that
we provide to our body what it needs to function. To this end, governments, universities and health
centers around the world have developed guidelines and food pyramid food to help the public
understand the principles of nutrition and healthy eating.
What are the elements of a balanced diet?
Although a large number of nutrients can be synthesized by the body, including some essential nutrients
can be. Therefore, we must provide our body through our diet - what we eat and drink.
The 9 essential nutrients include amino acids among the 20 that are present in proteins, certain fatty
acids in oils and fats, and a number of minerals and vitamins. In general, there are two categories of
nutrients or macronutrients and micronutrients.
Other substances, such as fiber, are recommended by doctors and dietitians to improve intestinal
motility, reducing fluctuations in blood sugar and cholesterol levels after meals, and help eliminate
carcinogens (cancer causing) produced by bacteria in the large intestine.
Macro nutrients include fats, proteins, carbohydrates and minerals. Our body needs daily in large
quantities. They constitute the bulk of our diet, supplying our bodies with energy and building blocks
needed to grow, and perform various activities to continue. Once digested, these foods are processed in
their basic units, namely sugars from carbohydrates, fatty acids and glycerol from fats, and amino acids)
from protein. The energy content obtained from each food is measured in calories.
Calorie intake varies greatly depending on individual physical activity, age, gender and availability. In
general, here are the average calorie intake recommended: for seniors, children and sedentary women,
about 1 600 calories per day for active women, children and older sedentary men, about 2 000 calories
per day and for young men and adolescent boys, about 2 400 calories per day.
The macrominéraux include calcium, phosphorus, sodium, chloride, potassium and magnesium, our
bodies need every day from about 1 to 2 grams of each of these elements. Water is another
macronutrient that we need to 1 mL for each calorie of energy we spend, in other words 2 500 mL (2.5
L) per day.
Essential fatty acids include linoleic acid, linolenic acid, arachidonic acid, eicosapentaenoic acid and
docosahexaenoic acid. Linoleic acid and linolenic acid are present in vegetable oils. Eicosapentaenoic
acid and docosahexaenoic acid are essential for brain development and are present in fish oils.
Micro nutrients include vitamins and trace minerals, elements of which our body needs to metabolize
macronutrients. Only a small amount of micronutrients is necessary, milligrams or micrograms. Among
the essential trace minerals include iron, zinc, copper, manganese, molybdenum, selenium, iodine and
fluoride. With the exception of the latter, all these minerals activate enzymes that help our bodies
Also visit: http://toponlineenglish.yolasite.com
Also visit: http://travelfrance.yolasite.com
Also visit: http://top-online-money.yolasite.com