Healthy Body Nutrient Needs – “Diet” means managing the foods and beverages intake to gain a proper nutrients the body needs. So, diet is the human nutrition definition itself. Moreover, the key to successful diet is to meet the appropriate nutritional needs according on daily calories needs. Not to mention, most of adult person need average of 2,000 calories per day. However, it is always depends on the body activities as well. health wellness nutrition and the arrangement of calories intake helps to maintain your healthy lifestyle. Furthermore, the nutrients is also help you to safely lose your weight as well.
Healthy Body Nutrition Needs
As a matter of fact, there are five Body nutrient needs, which are;
Carbohydrates serve as body’s main energy source. In fact, each 1 gram of carbohydrates can produce energy equal to 4 calories. The standard Nutritional Figure needs for carbohydrates of 300 grams per day, or 1,200 calories. Equally, the ideal composition of carbohydrate consumption is 45-60% of total daily calories. Whereas, Glycemic Index (GI) indicates the potential of food increases blood sugar levels.
Protein is the largest component of the human body after water. Furthermore, it is equal to 1/6 weight of the human body. Hence, the energy, growth, cell regeneration, and wound healing needs helps from protein. However, it maintains a healthy body by producing antibodies, hemoglobin, and regulate the hormones and enzymes in the body.
There are basic knowledges of proteins. As well as, every day a healthy normal person needs a gram of protein. Lack of proteins will cost some deprivation to the body. By the same token, lack of protein will cause diseases, impaired growth, reduce the bone density, and even the hair loss.
Sources of animal proteins;
animal (beef, chicken, fish, eggs, and milk). Identically, the source of vegetable proteins are soy beans, peas, lentils and many other peanuts.
Animal protein provides essential amino acid. In order to obtain the benefits of this animal protein, we can grill and steam the raw materials. also, we should use a Saute (pan fry), and olive oil which is good for the heart. With this in mind, always avoid to cook meat using deep fry cooking method.
Fat is necessary as energy reserves and protective organs. Coupled with that, one gram of fat produces 9 calories. food nutrition table for fat is 62 grams. Equally, it is about 20-30% of total daily calorie needs. Fat helps to maintain healthy skin and hair. It stabilize the body temperature and cellular metabolism of the body. Again, it dissolves vitamin A, D, E, and K as well.
There are two types of fats;
This fat is easier to digest by the body through the intestines. Omega-3, fatty acids, identically unsaturated fats are very useful to heart health. They lower the blood pressure and the risk of coronary heart disease. We can achieve “Good” fats from olive oil, canola oil, vegetable oil, soy, nuts, seeds, walnuts, and avocado. On the other hand, Omega-3 fatty acids abundant in salmon and mackerel.
Most of meats contain of saturated fats. Generally speaking, eat overly saturated fat and trans fat may increases the risk of heart diseases. Moreover, the trans fats are available in oily, and frying food.
Based on the recommendation of many doctors, fat intake should not exceed 35% of your total daily calories. Hence, you should eat these fats from single and double unsaturated fat.
You should choose more foods containing unsaturated fats by:
1. Replace butter with olive oil
2. Use olive oil to make salad and canola oil to bake instead of our usual oil
3. Replace favorite snack with a handful of nuts as a snack.
4.Eat less meat and replace it with salmon fish which is rich in omega-3.
4. Vitamins & Minerals
The minerals and vitamins take roles in the process of thinking and forming the energy. The serving of 5-9 fruits and vegetables is a very good suggestion on daily basis food intake. In fact, it is equivalent to 40 calories. Nevertheless, the fruits and vegetables provide lots of fiber and phyto nutrients for optimum health as well.
We can have a healthy life by eating enough fiber every day.
There are some functions of fiber that you should know;
1. Expel the food that the body cannot digest. So that, it also reduces the absorption of toxins that exist in the rest of the food.
2. Facilitate defecation thereby preventing constipation and hemorrhoids.
3. Women should eat more or less 25 grams of fiber each day.
4. It helps maintain the body ideal weight. Fiber inhibits the fat absorption process and create a sense of fullness on the stomach quicker.
5. Prevent the risk of diabetes.
Patients with type 2 diabetes is able to improve blood sugar and cholesterol levels through the of high-fiber diet. Not to mention, it meets the needs of your daily fiber with fruits, vegetables, legumes, and cereals. Fruits which are high in fiber are; citrus, soursop, apple, and papaya. In addition, beans, bean sprouts, broccoli, carrots, tomatoes, and kale contains 2-5 grams of fiber per 100 grams each. Together with peanuts, seeds and cereals are containing 4-10 grams of fiber per 100 grams.
Countries in Asia apply this term of “4 Healthy and 5 perfect” as reference to a good food for health. Thus, the food consists of carbs, green veggies, peanuts, beans, seeds, or proteins, vitamins, and milk to make it perfect. The body needs those substances as the basic nutrition food value to function normally.
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As can be seen, giving the body needs of nutrients is life style nutrition diet original form. Nonetheless, many of under developing countries cannot comply to full fill the implementation. Anyone who are living in a civilization with better condition, should say grace. Hence, it will be a better place to live.