Characteristics of a healthy diet

Characteristics of a healthy diet

The food and nutrition education is the cornerstone of prevention of chronic non-communicable diseases such as obesity, cardiovascular disease, hypertension, type 2 diabetes, cancer and osteoporosis and anemia. In all these diseases the genetic component plays a role, but now recognized that changing environmental factors is most responsible for the increasing of these diseases in susceptible people.

Among the environmental factors, diet is one of the most important.

Acquire healthy eating habits from an early age helps to prevent chronic diseases and have a better quality of life.

A healthy diet should meet the following characteristics:

- Provide the energy and nutrients the body needs, without deficiencies or excesses.

- Have adequate time distribution.

- Be appealing.

- The appropriate calorie intake to energy expenditure.

- Have the energy profile advised. The total energy of the diet should provide 10-15% protein, 30-35% fat and 50-60% carbohydrate.

- Get in your food proper vitamins, minerals and fiber.

The general population has a clear idea that it is appropriate to follow a healthy diet but does not quite know how. We therefore propose the following as a guide for a healthy diet:

1. Eat different types of food during the day.

2. Increase consumption of fruits, vegetables and legumes

3. Best used vegetable oils and limit animal fats

4. Eating meat and fish, turkey or chicken

5. Increase consumption of low-fat milk

6. Reduce salt intake

7. Reduce consumption of sugar

It is also important to know we spend the energy obtained through food.

The energy spent on:

Metabolism basal*.................................................................................................60%

Activity physical........................................................................................................30%

Food digestion and absorption of nutrients .......................................... ... 10%

Total energy expenditure during the day ........................................... ......................... 100%

* The basal metabolism is the set of processes that constitute the energy exchanges resting, such as respiration, circulation, etc., which represent the largest amount of energy (60%).

Our body gets energy from food. In these, the energy is provided by the following nutrients:

Kcal energy sources. Per gram (g)

Fats or lipids.................................................. 9

Carbohydrates or carbohydrates.................. 4

Proteins .........................................................4

The main sources of energy in our diet are fats and carbohydrates. Protein should be consumed to build and repair tissues and not to power, because usually found in higher-priced foods.

What are proteins?

Proteins are nutrients or nutrients in food that are essential for life functions, so it must be present in the diet.

What are they for?

Proteins are the basis for:

- Build the body tissues (muscles, blood, skin, bones), especially in periods of growth

- Repair body tissues throughout life

- Form defenses against disease

- Ensure the proper functioning of the body

- Provide energy (1 g protein provides 4 kcal)

What are foods?

They are found in foods of animal and vegetable origin. Foods containing animal protein are fish, seafood, meat, milk, yogurt, cheese and eggs. Animal part containing protein is the muscle, i.e. meat and no bones or fat. Although animal protein can easily meet the requirements of human beings, no plant foods that provide significant amounts of protein such as legumes, seeds (walnuts, almonds), bread, cereal and pasta. Although plant proteins are of lower quality than those of animal origin, when grains are combined, they can replace meat, milk or eggs. For example, eating peas with rice, lentils and bread or other combinations, it is a healthy habit that must be maintained or rescue.

What are carbohydrates or carbohydrates?

They are mainly nutrients that provide energy. Carbohydrates include sugars, starches and dietary fiber.

What are they for?

They provide energy to our body. 1 gram of carbohydrate provides 4 kcal.

This energy allows:

- Perform all work activities, sports, recreation (play, dance).

- Maintain body temperature

What are foods?

Especially sugar and foods made with sugar; bread, rice, noodles, semolina, cornstarch, oats, chickpeas, lentils, potatoes, cassava, etc.

It is advisable to eat foods that contain complex carbohydrates such as cereals, pasta, vegetables. They also contain fiber, which has beneficial effects on digestion, lowers the total energy intake of food and helps lower cholesterol levels and blood sugar. For these reasons, it is considered that fiber-rich foods help prevent obesity, cardiovascular disease and some cancers, such as colon.

What are the fats or lipids?

They are nutrients or nutrients essential for life, so should be part of our diet in small amounts.

What are they for?

- Provide energy to our body (1 gram of fat provides 9 kcal).

- Provide essential fatty acids for growth and maintenance of body tissues, brain development and vision. These fatty acids are found in marine oils (fish) and some vegetable oils.

- Serve to transport fat-soluble vitamins A, D, E and K.

- Surround the organs of our body, protecting them from shock and trauma.

What are foods?

In the oil, shortening, butter, margarine, mayonnaise, cream, fatty meats, egg yolk, chocolate, whole milk, nuts, olives, etc.

In general, it is advisable to consume a small amount of fat, preferably those of vegetable origin, such as oils, olives, nuts and almonds. These foods contain unsaturated fatty acids, which help lower cholesterol and prevent cardiovascular disease. The animal fats such as lard, butter, mayonnaise, sausages and others, contain saturated fats that raise cholesterol and other blood lipids, becoming risk factors for cardiovascular disease.

What is cholesterol?

Cholesterol is a substance found in animal fat. Is an essential element to all body cells, especially for making cell membranes and some hormones such as estrogen? Most of the cholesterol in the body is produced in the liver (70%) and the other part comes from food (30%).

Cholesterol is found in organ meats such as liver, brain, kidneys; in cured meats, sausages; in beef, lamb, pork, chicken, fish; in egg yolk; dairy products such as whole milk, butter and cream. Products that are more animal fat also contain more cholesterol.

As seen, let's look at the menu of a primary school and consider your health. The menu that we will analyze is directed to a diet of 1,650 calories, which does not correspond to the caloric needs of all students in a school as this menu is aimed at kindergarten, primary and secondary. We will be based on a student of third year of primary school, which itself needs a caloric intake ranging between 1,500-1,800 calories.

We consider the approximate weight of the first items on the menu is 200 grams, while the latter will weigh 150 grams.

The values ​​of both calories and protein, fats and carbohydrates, are approximate, since these values ​​should add more calories and nutrients that provide all the sauces and oils with which these foods are cooked.

After analyzing this menu and taking into account the recommendations of the own school *, we conclude that it is a menu that adapts to a healthy diet, since the meals served daily values ​​are within a healthy diet.

Feeding children is a fact of great social and sanitary importance, both for the needs of their own growth and for the preventive role of it to protect and promote health.

The first years of life are crucial in learning good habits and introducing appropriate eating behavior patterns will be critical over it.

Knowing food appreciate their differences, assess needs in each of them and learn to eat everything, including the daily diet in the necessary quantities of vegetables, fruits, etc., it is the essential objective of food education.