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Nutrition guide to healthy you

Update: 2018-06-28 09:21 IST

Energy
For weight to remain stable, the total amount of calories that are consumed must not exceed the total that we use up through metabolic processes (eg. exercising, sweating and breathing). Energy intake must match energy output. The average energy intake is about 1800 kcal/day for women, although this varies with body size and activity level.

Protein
Protein is important for the production, maintenance and repair of tissues in the body. When energy intake is insufficient, protein intake must be raised. This is because ingested proteins are preferentially directed towards pathways of glucose (sugar) synthesis and oxidation. For adults, the recommended dietary allowance for protein is about 0.6 g/kg body weight per day. Animal proteins tend to include highest amounts of proteins, followed by legumes (beans), cereals (rice, wheat, corn), and roots.  

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Fats
Fats are a concentrated and rich source of energy. It is recommended that fat intake totals no more than 30 per cent of calories. Polyunsaturated fats should be limited to less than 10 per cent of calories, and saturated and trans-fats together to less than 10 per cent. The rest of your fat intake should consist of monounsaturated fats.

Trans-fats: These fats are artificially created through a chemical process. This solidifies the oil and limits the body’s ability to regulate its cholesterol. These fats are considered to be harmful to your health. Trans-fats are found mainly in deep-fried fast foods and processed foods made with margarine.
Saturated fats: This type of fat is found in foods such as butter and beef fat.
Polyunsaturated fats: This group includes omega 3 and 6 essential fatty acids (EFA’s).There are high levels found in fish oil, vegetable and nut oils.
Monounsaturated fatty acids: This is found mainly in chicken fat and vegetable oils such as olive, canola and peanut oil.

Carbohydrates
Carbohydrates should make up at least 55% of total calories. The brain is a special part of the body that depends primarily on glucose for it’s energy and requires about 100 g/day of glucose for fuel. In some situations, the body can compensate for decreased levels of carbohydrates by using alternative energy pathways, such as burning fatty acids.

Water
For adults, 1 to 1.5 ml water per kcal of energy expenditure is usually sufficient to allow for normal changes in physical activity, sweating, and solute load of the diet. Water losses consist of 50-100 ml/day through faeces (stools), 500-1000 ml/day by evaporation, and approximately 1000 ml/day through urine. If external losses increase, we must increase the amount of water we ingest. In special circumstances such as diarrhea and vomiting, water requirements further increase.

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