The nutritional requirements vary from person to person. It doesn’t mean that you should eat the same meal as other people. Here, I will explain what a balanced diet means to me.
Why a nutritionally balanced diet is good
You can get nutrition from food, which plays a vital role in human life. For example, it can be a source of body building, a source of energy to move the body. Or a condition of the body. In other words, a well-balanced diet that plays these roles is a so-called balanced diet.
A well -balanced diet is said to be useful for maintaining and improving health, preventing the onset and aggravation of lifestyle-related diseases nutritionally.
When I often hear stories such as “XX is good for your health and eating XX is the secret to longevity”, some people eat it intensively, but it is not good for you. The reason is that if you take a lot of specific nutrients, you will have a bias such as less other nutrients. Keep in mind the fact that nutrition isn’t just about overdose, it’s about balance.
How to find the best nutritionally balance for you
The amount of energy required per day varies greatly from person to person. Naturally, the content of the meal to be eaten will also be different. If you eat the same amount as the surroundings, you may have overdose, so be careful.
Then, how to find the most suitable balanced dietary content for you? In that case, the “Food Guide Spinning Top” published by the Ministry of Agriculture, Forestry and Fisheries is useful.
If you apply your gender, age, height, physical activity, etc. to this. You can find out how many calories you should consume in a day.
By the way, the physical activity level shows how much you move in a day, and it is divided into three levels: “low”, “normal”, and “high”.
Physical activity level is “low” for those who sit most of the day, “normal” for those who are mainly sitting but doing light exercise or walking, and have a lot of standing work or active exercise habits.
If you have one, it’s “high”. So, for example, assuming a man between the ages of 18 and 69 whose height and physical activity level are above normal, the appropriate calorie intake per day is 2400 to 3000 kcal. First of all, it is wise to think about the daily menu based on this number.
Classification of nutrients contained in food
The Ministry of Agriculture, Forestry and Fisheries classifies food nutrients and encourages them to have a well-balanced diet by ingesting them evenly. I will explain the specific contents of those classifications so that it will be helpful for those who are aiming for a healthy life nutritionally.
Five major nutrients
The five major nutrients are the nutrients contained in the food itself, grouped according to their actions on the body, and consist of carbohydrates, lipids, proteins, minerals, and vitamins.
They are all indispensable ingredients for building a healthy body. For example, carbohydrates are divided into sugar and dietary fiber.
Of which sugar is an energy source for moving the body by generating about 4 kcal of energy per gram. On the other hand, although dietary fiber does not emit energy.
It plays an important role in health by suppressing the absorption of cholesterol and adjusting the intestinal environment.
In addition, lipids include triglycerides, phospholipids, cholesterol, etc., which, like carbohydrates, provide energy to move the body.
The amount generated is very large, about 9 kcal per 1 g. In addition, proteins are important materials that form body tissues such as muscles and internal organs.
By the way, protein is composed of about 20 kinds of amino acids. And if there is a shortage of carbohydrates and lipids, it also plays a role of being used as energy instead of them.
The amount of energy generated is about 4 kcal per 1 g. Next is minerals, which do not become energy. But have an extremely important role in forming the body such as bones and teeth.
The last vitamin is also not an energy source, but it is essential for growth and health maintenance. It is divided into fat-soluble and water-soluble.
The former is accumulated in the body and then gradually consumed, but the latter is excreted together with urine even if it is ingested in large quantities.