A well-balanced diet is essential to give your body of all of the nutrients it needs to work properly. Part of this is to get your calories from the right proportion of carbohydrates, proteins and fats, but substances that do not add calories to the diet are also crucial.
Calorie Proportions
One of the most important parts of your diet is the relative amount of carbohydrates, proteins and fats you eat. According to MayoClinic.com, you should get between 45 and 65 percent of your calories from carbohydrates, which equates to between 225 and 325 g of carbohydrate for a 2,000 calorie per day diet. Protein should comprise between 10 and 35 percent of your calories, which gives you a target intake of between 50 and 175 g per day. Fat should be limited to 20 to 35 percent of your calories, or between 44 g and 78 g of fat for a 2,000 calorie diet.
Other Recommendations
One of the keys to a balanced diet is to eat a wide variety of foods. Fruits and vegetables provide important nutrients for your body, and Medline Plus recommends consuming 2 cups of fruit and 2 1/2 cups of vegetables each day if you follow a 2,000 calorie per day diet. Other recommendations include 3 or more ounces of whole grains each day and three servings of milk or other dairy products, especially low-fat dairy.
Fiber
One of the reasons why fruits, vegetables and whole grains are important is that they provide dietary fiber. Insoluble fiber adds bulk to your stool and may relieve constipation, and insoluble fiber swells to form a gel, which slows digestion and reduces blood glucose and cholesterol levels. If you are an adult male, aim for 38 g of fiber each day if you are under 50 and 30 g per day otherwise. Women under 50 should consume 25 g per day and 21 g per day if they are over 50, Colorado State University states.
Vitamins and Minerals
Vitamins and minerals also play an important role in nutrition. Your body needs small amounts of these substances to function properly. Vitamin C, for example, is needed to make collagen, a protein that is critical for making skin, blood vessels and connective tissue. Vitamin A is needed to control cell growth and development and also plays a role in vision. Minerals, such as calcium, potassium, sodium and magnesium, help to regulate cell function and are pivotal in the physiology of muscle and nerve cells.
Member Comments