Following a balanced diet is not hard. The food guide pyramid shows us which foods are basic requirements for a healthy, consistent diet. As we can see, milk and dairy products are an important part of a healthy, balanced diet.
We should consume three quarters of a litre of milk or three portions of dairy products every day along with two portions of fruit, one being a citrus fruit if possible.
One portion of vegetables and three or four portions of cereals and grains (bread, pasta, rice and corn).
If milk is healthy and a necessary part of a balanced diet, what can we say about water? A vital liquid for practically all our body’s functions and we are recommended to drink at least two litres a day.
On a weekly basis, the recommended amounts are 6 to 8 portions of vegetables, 1 to 2 portions of pulses, 1 to 2 portions of pasta and/or rice, 1 to 4 eggs, 2 to 3 portions of poultry (chicken, turkey...), 2 portions of meat and 5 to 7 portions of fish.
This balanced diet must be sufficient for the followingobjectives:
a) Provide a sufficient quantity of energy-boosting nutrients (calories) to carry out the necessary metabolic and physical work processes. Therefore, this number of calories depends on the size, weight and metabolism of the individual as energy needs are not the same for a man measuring one metre ninety who goes to the gym every day as for a young lady measuring one metre sixty who does little physical activity.
b) Supply sufficient nutrients with building and regulating functions (protein, minerals and vitamins). The human body must never lack these nutrients but excess consumption is not recommendable under any circumstance.
c) Ensure that the amounts of each nutrient are balanced in comparison one with another. A group of experts from FAO / WHO (Helsinki 1988) established the following proportions
Protein: 15% of the total calorie intake, with the total amount of protein consumed being of high biological value and never less than 0.75 g/day.
Carbohydrates: At least 55-60% of the total calorie intake.
Fat: Not more than 30% of the total number of calories consumed.
In principle, this all sounds very easy but is still today a daily battle for four-fifths of mankind.
When the first point is achieved with a mixed diet (meat or dairy products and eggs with fresh vegetables), it is also quite easy to achieve the second with regards to protein, although these amounts are normally exceeded.
Those who follow a vegetarian diet will have certain difficulties reaching the necessary minimum amount of protein but should not have problems with most minerals and vitamins if they eat a variety of vegetables.
To make sure we are not lacking any vital element in our diet, there are tables showing the minimum requirements of nutrients. However, it is hard to know which nutrients are found in each of the food items we consume each day. To know this, we should weigh and carefully write down the composition of each food we eat during the day. We could then consult the food composition tables and after some brief calculations compare the results with those from the minimum requirement tables we have chosen. That way we would know whether we are really covering our requirements of protein, amino acids and essential fatty acids, vitamins, minerals, fibre, etc. |