A balanced diet: recommendations, rules, etc

A balanced diet

A balanced diet provides daily all the nutrients (carbohydrates, proteins, lipids, minerals, vitamins, water) and all the energy that the body needs, without deficiency or excess. The recommended daily energy intake for an average adult is about 2,000 to 2,500 kilocalories for a man and 1,800 to 2,000 kilocalories for a woman. However, needs vary according to age, height, weight, type of occupation, physical activity and certain circumstances (pregnancy, breastfeeding, illness). The diet should be appropriate in cases of high blood pressure, diabetes, food intolerance or other special conditions.

Calories, body energy

Cal (cal) is the unit of measure of energy that is absorbed as food or expended by the body. In nutrition, we mainly use its multiple, kilocalorie (kcal) or Calorie (Cal), equal to 1000 calories. Food labeling sometimes uses another unit, joule (J), with the match: 1 kcal = 4.185 kJ.

The recommendations of the food guide

The various nutrients ( carbohydrates , proteins, lipids , minerals , vitamins ) are distributed in four major food groups: cereal products, vegetables and fruits, milk and substitutes, and meats and substitutes. The food guide specifies the servings recommended daily for each of these groups.From one country to another, the guide varies slightly (at the level of recommended portions for example), but the order of importance of each group remains the same. Thus, it is recommended to eat significant amounts of grain products, vegetables and fruits. Dairy products and meat should be consumed with more moderation. Finally, the recommended servings vary according to age, size, sex, weight and level of physical activity.

The dietary needs of the pregnant or breastfeeding woman

The energy needs of the pregnant or breastfeeding woman are more important. In Canada, for example, the food guide daily recommends two to three additional servings from any food group. In order to prevent fetal abnormalities and anemia, he also recommends that he take a daily vitamin supplement containing folic acid and iron.

The rules of a good diet

Although many foods have a detailed label, it is not necessary to control the amounts of the various nutrients absorbed daily. Just follow the food guide recommendations for other major food groups and follow some golden rules.

• Take the three main meals each day and fill in as needed with one or two snacks.
• Eat fruits , vegetables and whole grains at every meal. They are excellent sources of vitamins, minerals, fiber and antioxidants.
• The nuts and seeds are excellent. They are sources of protein , good lipids (unsaturated fatty acids) and antioxidants.
• Limit fats, especially those used for cooking and seasoning, and those hidden in pastries, potato chips, etc.
• Steam your vegetables and meat and fish with a grill, oven, skillet, etc., adding little or no fat.Avoid fried foods.
• Prefer olive oil and canola oil. They contain good lipids.
• Limit sweets, pastries, soft drinks, etc.
• Drink plenty of water , at least 1.5 to 2 liters a day, and reduce your alcohol intake as needed.
• Limit your consumption of meat and replace it regularly with fish , legumes or soy foods.Prefer lean meat, especially poultry and pork.
• Reduce your salt intake. Season your dishes with spices and herbs instead and limit your consumption of commercially processed foods.
• Stay in control of your diet by reducing the number of restaurant meals and buying prepared foods (which often contain too much sugar, salt or fat).
• Take the time to savor the food and enjoy the meal time. Eat everything and do not abuse anything!

Food labeling

The labeling of packaged foods allows everyone to know the nutritional value of their diet. The first line of a label indicates the portion for which the nutrition data is provided. To compare two different brands, you have to compare identical portions. The amount of calories and the amount of various nutrients in that portion are then mentioned. Quantities are usually given in milligrams (mg) or grams (g), and as a percentage of the recommended value for a day. When the percentage of a nutrient is less than 5%, its dietary intake is considered low. Above 20%, it is high. When making a choice, prefer products low in sugars, sodium (salt) and saturated and trans fatty acids.