Our body needs nutrients for energy, which is then used both for the proper maintenance of the body, as to enable all kinds of activities. Logically, the more active we are, the more energy we need.
There are five types of nutrients:
Lipids: Their main function in the body, but not only, is to serve as an energy reserve. The main type of lipids are fats.
Carbohydrates: among its various functions also highlights the energy storage, mainly through a molecule called glycogen, which is stored in the liver and muscle tissue. When we have excess carbohydrates are converted into fat. Store fat six times more energy than glycogen.
Proteins: These are the most abundant organic molecules in our body, and consist of other smaller molecules called aminoácidos.Aunque have discovered more than 200 types of amino acids, only 20 of them are part of the proteínas.A despite being all of similar structure, the diversity of functions performed by proteins is amazing: we have structural proteins such as collagen, conveyors, such as hemoglobin that transports oxygen in the blood. Others are membrane proteins, regulatory proteins, enzymes, contractile proteins, ...
Vitamins: They are organic compounds essential for our body, but always in small quantities. At least 15 of them can be considered essential. They are divided into soluble and water soluble (soluble in lipids and water, respectively).
Minerals: Most minerals are assigned to perform metabolic functions in our body. The minerals that our body needs can be divided into macroelements (sodium, potassium, phosphorus, chlorine, calcium, magnesium
and sulfur) and trace elements (iron, copper, iodine, manganese, etc.).. The microelements are also known as trace elements are needed in extremely small quantities.It is also important, not only in what we eat, but also in what we drink and how we do it. It is important to drink 2 litres of water a day. Not only in summer but also in the winter, as a result of temperature, we are not aware of the need of taking fluids so often.
he way we provide them with all the nutrients listed is by ingestion of food. Food can be divided into seven groups, although all provide different nutrients, each group is richer in some of them.
Milk and milk products: rich in protein, calcium and fat soluble vitamins.
Meat, fish and eggs, rich in high biological value protein, vitamins and minerals.
Legumes and nuts: Rich in protein and carbohydrates.
Vegetables: mainly rich in vitamins and minerals.
Fruit: rich in vitamins and minerals, with the advantage of consumed raw.
Cereals, potatoes and sugar, mainly provide carbohydrates: very energetic for his great contribution in lipids.
Fat: very energetic for his great contribution in lipids.
Milk and milk products: rich in protein, calcium and fat soluble vitamins.
Meat, fish and eggs, rich in high biological value protein, vitamins and minerals.
Legumes and nuts: Rich in protein and carbohydrates.
Vegetables: mainly rich in vitamins and minerals.
Fruit: rich in vitamins and minerals, with the advantage of consumed raw.
Cereals, potatoes and sugar, mainly provide carbohydrates: very energetic for his great contribution in lipids.
Fat: very energetic for his great contribution in lipids.
The Food Pyramid
We know what nutrients we need to eat and what foods can provide to us. Now we have to design our diet, that is, as we have to choose foods that we get the different nutrients in proper proportion.
A balanced diet will consist of a 15% protein, less than 30% lipids and more than 55% of carbohydrates.
To help in this task have developed dietary guidelines call that tells us how many servings of each food group we need to take to meet our nutrient needs. One of these is called dietary guidelines food pyramid.
An example would be:
Breakfast:
A cup of milk and bread with cheese.
Mid-morning
a fruit or fruit juice.
Lunch:
assorted salad vegetables. Fish with rice. Yogurt.
Afternoon Snack:
Bread with tomato and ham. Fruit juice or a piece of fruit.
Dinner:
Pudding with boiled potatoes and vegetables. Vanilla pudding.
8 to 12 glasses of water a day.
We know what nutrients we need to eat and what foods can provide to us. Now we have to design our diet, that is, as we have to choose foods that we get the different nutrients in proper proportion.
A balanced diet will consist of a 15% protein, less than 30% lipids and more than 55% of carbohydrates.
To help in this task have developed dietary guidelines call that tells us how many servings of each food group we need to take to meet our nutrient needs. One of these is called dietary guidelines food pyramid.
An example would be:
Breakfast:
A cup of milk and bread with cheese.
Mid-morning
a fruit or fruit juice.
Lunch:
assorted salad vegetables. Fish with rice. Yogurt.
Afternoon Snack:
Bread with tomato and ham. Fruit juice or a piece of fruit.
Dinner:
Pudding with boiled potatoes and vegetables. Vanilla pudding.
8 to 12 glasses of water a day.
