How to achieve nutritional balance in vegetarian foods - nutrition vegetarian

Identifying the average amounts of each food group, according to the amount of kilocalories, will help you to properly define a healthy diet that you should consume. On this occasion we will provide you with the optimal recommendations on the four food groups such as cereals, tubers, roots, legumes and other substitutes, fruits and vegetables, nuts, seeds, oils and other fats.

How to choose correctly the kilocalories in food?

Choose foods that belong to the vegetarian cuisine to avoid deficiencies and get all the nutrients you need. The body's energy is obtained through kilocalories or Kcal, which are provided by the macronutrients in food.

Its quantity will depend on factors such as:

• Body size. For example, a person 1.9 meters tall requires more kcal than a person 1.5 meters tall.

• Gender. For example, if you are a man you will need more kcal than a woman.

• Age . Babies, children and adolescents are in a growth stage and will require more kcal, in relation to their weight, compared to adults. In that sense, older adults will also need less than a young person.

• Breastfeeding and pregnant women will need more energy.

• If you do sports, the greater the activity, the greater the amount of kcal needed.

• Emotions. Altered emotions such as stress, anxiety, sadness, cold climates and the presence of infections can increase the need for kcal, although to a lesser extent.

For example, an adult female requires 1600 to 1800 kcal. An adult male will need 1800 to 2000 kcal. Consult in more detail the needs according to the above factors.

For a good diet it is advisable to combine foods that will allow you to vary your diet, use the plate of good food to choose your menus, and, if you prefer, choose fortified packaged foods. Remember to consider your stage of life to provide the nutrients required daily. To continue learning more about kilocalories and their importance in a balanced diet, we recommend you to register in our Diploma in Vegan and Vegetarian Diet where you will learn all about this important topic.