A diet that fulfils all the requirements of the body is a balanced diet. Our body needs macro and micro nutrients. Macro nutrients are those needed in large amounts where as micro nutrients needed in small amounts. Macro nutrients are proteins, fats and carbohydrates which we get from food. Macro nutrients gives us energy to move, work and provide energy for reactions taking place in our body. Micro nutrients are vitamins and minerals which our body needs in small amounts. They do not give us energy but they are essential for proper functioning of body.
An average person needs 2500 calories everyday. An average female needs 2000 calories everyday. Calorie is the energy present in food. The required energy differs for different person a highly active person needs more energy and a sedentary person needs little energy. It depends on what kind of job or activities you have.
So from where do we get these calories? We get these calories by consuming proteins, fats and carbohydrates present in food. Different food has different amount of protein, fat and carbohydrates content. In order to eat a well balanced diet we should eat proper amounts of carbohydrates, proteins and fats. the general formula is getting 50 percent of your calories from carbohydrates, 30 from proteins and 20 from fats.
We do not need to worry much about micro nutrients because if we get our macro nutrients from good sources we get our micro nutrients as well and our body is also capable of making micro nutrients. But we should check on ourselves not to get excess of it.
Good sources of proteins, fats and carbohydrates:
Proteins: Meat, poultry, fish, egg, dairy products.
Carbohydrates: Brown rice, fruits, whole wheat bread,pasta,legumes,beans.
Fats: Extra virgin olive oil,nuts and seeds, avocado, whole egg.
At last I would like to give advice to readers eat as healthy foods as possible to avoid repercussions of eating unhealthy foods.
THANK YOU
