HEALTHY DIET

Healthy Diet



Healthy Diet

Introduction A balanced diet is one that presents an ample intake of power and nutrients for upkeep of the body and thus good health. A diet can effortlessly be ample for usual whole body functioning, yet may not be a balanced diet. An perfect human diet comprises fat, protein, carbohydrates, vitamins, minerals, water and fibre all in correct proportions. These percentages alter for each one-by-one because every individual has distinct metabolic rates and grades of activity.

Healthy diet

A balanced diet consists of the following quantities per day:

50-60 percent of kcals from carbohydrates

10-20 percent of kcals from proteins

30 percent of fats

A plentiful supply of vitamins and minerals from fruit and vegetables

2 litres of water

Carbohydrates

Carbohydrates should supply between 50 and 60 per hundred of your total calorie intake and its major function is to provide power to permit the body to function. The power content of carbohydrate is 1g presents 4 kcals. There are numerous causes of carbohydrates, for example baked bread, pasta, rice, potatoes, crop, vegetables, sweets and biscuits. They all disagree in pattern somewhat but are all broken down into glucose because that is the only way the body can use carbohydrate. The purposes of carbohydrates are to supply power for (ww.ezhealthydiet.com):

The Brain to function

The Liver to present its functions

Muscular contractions at moderate to high intensities 

Activity Level

Recommended amount of carbohydrates in grams per kilogram of body weight

Light(less than 1 hour a day)

4 - 5 grams

Light to Moderate(1 hour a day)

5 - 6 grams

Moderate(1 - 2 hours a day)

4 - 7 grams

Moderate to Heavy(2 - 4 hours a day)

7 - 8 grams

Heavy(4 hours a day)

8 - 10 grams

Proteins

Proteins are the major significance because they are the construction blocks which make up the organisations of the body. Muscle, skin, skeletal components, interior body components, cartilage and ligament all have a protein component. We gain our protein by consuming protein wealthy nourishment as red beef, fish, pullet, for demonstration and dairy products. The diet should comprise of between 10 and 20 per hundred protein counting upon the exact desires of the individual. Protein furthermore presents a source of power, 1g of protein presents 4 kcals.The allowance of protein suggested is reliant upon the undertaking in which the individual is involved (www.healthcastle.com).

Activity

Grams of protein per kg of body weight

Sedentary Adult

0.8g

Recreational Exerciser

0.8 - 1.5g

Endurance Athlete

1.2 - 1.6g

Speed/Power Athlete

1.7 - 1.8g

Adult Building Muscle (hypertrophy)

2g

Fats

Fats are often seen as being awful or a part ...