The healthy food course - nutrition

Healthy eating refers to providing each individual with the food necessary to meet his or her nutritional needs at different stages of life [childhood, adolescence, adulthood and old age] and in healthy situations. It is important to note that this concept applies to healthy eating in general and can serve as a basis for daily nutrition. However, in case of specific symptoms related to diseases or treatments, it is necessary to follow specific dietary recommendations.

Each person has specific nutritional requirements according to age, gender, height, level of physical activity and state of health or disease.

To maintain health and prevent the onset of diseases, it is necessary to adopt a healthy lifestyle. This involves choosing a balanced diet, engaging in regular physical activity [such as walking at least 30 minutes a day] and avoiding smoking and excessive consumption of alcoholic beverages.

Characteristics of a healthy diet:

• Complete: It should provide all the nutrients needed by the body, including carbohydrates, fats, proteins, vitamins, minerals and water.

• Balanced: Nutrients should be distributed in proper proportions. For example, carbohydrates should represent between 55% and 60% of total daily calories, fats between 25% and 30%, and proteins between 12% and 15%. In addition, 1.5 to 2 liters of water should be consumed per day.

• Sufficient: The amount of food should be adequate to maintain a weight within normal ranges and, in the case of children, to ensure adequate growth and development.

• Adapted: It should be adjusted to the person's age, sex, height, level of physical activity, occupation and state of health.

• Varied: It should include different foods from each group [dairy products, fruits, vegetables, cereals, legumes, meat, poultry, fish, etc.]. Variety guarantees the intake of all the necessary nutrients and makes eating more pleasant.

Classification of foods

Foods are classified into groups according to their predominant nutrient composition, as indicated in the food composition tables commonly used in diet planning. Another form of classification is based on the utility or benefit the body derives from each nutrient present in a specific food.

Some nutrients, such as iron and calcium, are widely distributed in foods such as legumes and vegetables, however, they are not optimally utilized by the body compared to when they are obtained from meat and its derivatives, or from milk, respectively.

In general terms, foods are grouped into the following groups: energy foods, which include carbohydrates [CHO] and fats, plastic foods, which are proteins and have a constructive function, and regulatory foods, which are vitamins and minerals and play a regulatory role in the organism.

How much of each food should be consumed?

The concept of quantity is related to the notion of ration. We understand by ration the amount or portion of food that fits the measure of a "normal" dish, or it can also refer to one or several units, such as an egg, a yogurt or pieces of fruit. In the recommended frequency table for each food group, you will find the home measurements and equivalent weight per serving for a healthy adult [Table 5]. However, it is important to remember that these are general recommendations.

If you experience poor appetite or have specific symptoms, you should follow the recommendations for those particular situations [see "If I have poor appetite and find it difficult to eat, >What can I do?"] or consult the "Specific dietary recommendations" section.

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