What is an appropriate or healthy balanced diet?
Appropriate or healthy balanced diet is one that contains all the necessary nutrients for optimal nutritional status and, therefore, cover the following objectives:
The number of calories provided is sufficient to carry out metabolic processes and physical work necessary.
To provide sufficient nutrients to plastic and regulatory functions.
The amounts of each of the nutrients are balanced with each other.
On a diet balanced macronutrient percentage ratio in accordance with the nutritional objectives in relation to their heat equivalent is:
Balanced and healthy diet
- Protein - 10-15%
- Fats - 30-35%
- Carbohydrates - 50-55%
The daily intake of fiber should be between 25 and 30 g. daily.
The recommended daily allowances (RDA) for vitamins and minerals are as follows:
- Vitamin A (Retinol) mcg: 800.
- Vitamin D (ergocalciferol or cholecalciferol) mcg: 5.
- Vitamin E (Tocopherol) mg: 10.
- Vitamin C (ascorbic acid) mg: 60.
- Vitamin B1 (Thiamine) mg: 1.4.
- Vitamin B2 (Riboflavin) mg: 1.6.
- Vitamin B3 (Niacin) mg: 18.
- Vitamin B6 (pyridoxine or pyridoxal or pyridoxamine) mg: 2.
- Vitamin B9 (folic acid, or folate): mcg: 200.
- Vitamin B12 (Cyanocobalamin) mcg: 1.
- Biotin mg: 0.15.
- Mg Pantothenic acid: 6.
- Mg Calcium: 800.
- Phosphorus mg: 800.
- Iron mg: 14.
- Mg Magnesium: 300.
- Zinc mg 15.
- Iodine mg: 150.
Appropriate or healthy balanced diet is one that contains all the necessary nutrients for optimal nutritional status and, therefore, cover the following objectives:
The number of calories provided is sufficient to carry out metabolic processes and physical work necessary.
To provide sufficient nutrients to plastic and regulatory functions.
The amounts of each of the nutrients are balanced with each other.
On a diet balanced macronutrient percentage ratio in accordance with the nutritional objectives in relation to their heat equivalent is:
Balanced and healthy diet
- Protein - 10-15%
- Fats - 30-35%
- Carbohydrates - 50-55%
The daily intake of fiber should be between 25 and 30 g. daily.
The recommended daily allowances (RDA) for vitamins and minerals are as follows:
- Vitamin A (Retinol) mcg: 800.
- Vitamin D (ergocalciferol or cholecalciferol) mcg: 5.
- Vitamin E (Tocopherol) mg: 10.
- Vitamin C (ascorbic acid) mg: 60.
- Vitamin B1 (Thiamine) mg: 1.4.
- Vitamin B2 (Riboflavin) mg: 1.6.
- Vitamin B3 (Niacin) mg: 18.
- Vitamin B6 (pyridoxine or pyridoxal or pyridoxamine) mg: 2.
- Vitamin B9 (folic acid, or folate): mcg: 200.
- Vitamin B12 (Cyanocobalamin) mcg: 1.
- Biotin mg: 0.15.
- Mg Pantothenic acid: 6.
- Mg Calcium: 800.
- Phosphorus mg: 800.
- Iron mg: 14.
- Mg Magnesium: 300.
- Zinc mg 15.
- Iodine mg: 150.
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