Requirements of a healthy diet

To ensure that the diet contributes to the improvement of the functioning of organs and systems of our body, we must take into account the following nutritional aspects that have a general influence on the health of the population:

• Eating habits.

• The contributions of the diet must be in correspondence with the Nutritional Intakes of Reference.

• Nutrient density.

• Energy values and caloric profile of the diet.

• Distribution of the energy provided by each of the meals.

Eating habits: These are the eating patterns that the individual follows on a daily basis depending on food preferences, economic situation and social environment, among other factors. They begin to form in childhood, so in the early years, we must provide appropriate dietary patterns to our children, allowing them to move through the other stages of life, maintaining healthy eating habits.

Some eating habits that have a direct impact on the quality of the diet are:

• Variety of the diet.

• Number and timing of meals.

• Quantity of food eaten at each meal.

Comparison of dietary intake with Nutritional Reference Intakes.

Nutritional Reference Intakes: The tables of Nutritional Reference Intakes indicate the daily amount of each nutrient to be ingested for the maintenance of health and the prevention of deficiency and chronic diseases. These tables have been modified in the light of the latest scientific discoveries.

The comparison of the contributions of the diet with the values of the Nutritional Intakes of Reference, allow to make a safe estimation of the needs of energy, proteins, fats, vitamins and minerals of an individual or group of population. It should be taken into account that the reference values are slightly higher than what people really need.

Nutrient density: Nutrient density is the amount of nutrients contained in the diet per 1'000 kilocalories of energy provided. The higher the number of nutrients, the higher the quality of the diet. Nutrient density is higher when diets include a wide variety of foods from all food groups.

Nutrient density is a parameter that must be controlled, especially when diets that limit or prohibit the consumption of certain foods (as is the case with Detox diets), since this reduction could cause nutrient deficits that increase the risk of deficiency or chronic diseases. For example: Detox diets promote the reduction of dairy and meat intakes; this could lead to a reduction of muscle and bone mass due to protein and calcium deficits.Energy values and caloric profile of the diet: The diet should ensure the supply of sufficient energy for the body to maintain a stable body mass index.

The energy value of the diet can be evaluated by monitoring the individual's weight for a month, if during that stage, the weight remained constant, the energy intakes are adequate. If there was an increase in weight, the diet is providing more energy than necessary, and if on the contrary, the weight decreases, the energy provided by the diet is sufficient.

The caloric profile of the diet refers to the amounts of energy provided daily by each of the macronutrients. For the diet to be healthy, carbohydrates, fats and proteins must provide a certain percentage of energy. For example, the diet would not be healthy if it included only foods rich in fats.

The recommended calorie profile is as follows:

• Carbohydrates should provide between 50 and 60% of the total calories needed.

• Proteins should provide between 10 and 15% of the total calories needed.

• Lipids should represent between 30 and 35% of the total calories required, provided that olive oil is the main source of fat.

• If alcohol is consumed, it is recommended that the contribution be less than 10% of the total calories required.

Distribution of the energy provided by each meal. Five meals a day are recommended, with breakfast providing 25% of the daily energy, mid-morning 10%, lunch 35%, afternoon snack 10% and dinner 20%.

Example of the distribution of calorie intakes, in the different meals, throughout the day. Maximum calories: 2000 kilo calories:

• Breakfast: 500 kilocalories representing 25%.

• Mid-morning: 200 kilocalories (10%).

• Lunch: 700 kilocalories (35%).

• Snack: 200 kilocalories (10%).

• Dinner: 400 kilocalories (20%).