From calories to food: a little theory ...

The recommended caloric intake depends on sex, age and level of physical activity. Whatever the amount of these calories, it is recommended to bring 50 to 55% of the energy in the form of carbohydrates (1 g of carbohydrates = 4 kcal), 30 to 35% in the form of lipids (1 g of lipids = 9 kcal) of which 8% of polyunsaturated fatty acids, and 10 to 15% in the form of proteins (1 g of proteins = 4 kcal). This corresponds, for a sedentary adult man (2100 Kcal / day) to:

290 g of carbohydrates (in bread, rice, pasta, potatoes and all sweet products);
70 g of lipids (in fat and all "hidden" lipids);
70 g of protein (in meats, eggs, fish, dairy products, pulses).
In practice: balance and moderation
No food contains all that we need in protein, carbohydrates, fats, vitamins and minerals, just as no food is to be banned completely in a normal diet. There is no food "bad", there are only bad eating habits ...

The different food groups are more or less rich in carbohydrates, fats and proteins, as well as vitamins and minerals. For the balance of food and the pleasure of eating, it is necessary to take every day food of each family according to the recommended contributions.

The food pyramid helps us visualize the part that each family of foods must represent in the contributions of a day.


In America we eat on average too many fatty foods and high protein, not enough products rich in slow sugars and not enough vegetables and fruits ... .And you?