Experts on nutrition and weight control is recommended for all adhere to the correct, balanced diet. But what exactly does that mean? That means eating right?

In a healthy diet in certain amounts should include:

• Proteins (they are in fish, meat, poultry);
• Fats (found in foods of animal origin, oils and nuts);
• Carbohydrates (their sources are fruits, vegetables, whole grains, legumes, and a variety of baked goods);
• Vitamins;
• Minerals;
• Water.

Calories

Of the above six groups of nutrients, only carbohydrates, proteins and fats are sources of calories. Strictly speaking, the calorie - a measuring unit, such as a centimeter or ton. Calories measure the amount of energy that is produced when the body breaks down certain foods.

Proteins

Proteins are essential substances for the formation of new cells and regenerate the skin, muscles and internal organs. They are also necessary for normal functioning of the immune system and hormone production.

Proteins are made up of substances belonging to the group of amino acids, 22 of which are essential for human health. The body of an adult can produce fourteen of them; the other eight (called essential amino acids) must be ingested with food.

All food groups contain proteins, but only in fish, meat, poultry, eggs, cheese and other foods of animal origin are proteins that are the source of all eight essential amino acids.

A person must receive daily enough of these amino acids. Those who adhere to a vegetarian diet, it should be every day to eat a variety of plant proteins to provide the body with amino acids. Such proteins are contained in soybeans, nuts, seeds, beans, vegetables and whole grains. It is important that the diet of vegetarians contain different plant foods - only then people will be able to get all the essential amino acids.

According to the recommendations on nutrition, adult needs each day to consume 0.8 grams of protein per kilogram of body weight.

Fats

To stay healthy, a person must receive a certain amount of fat. The diet of adult fats should be the source of 20-35% of total calories consumed.

Abuse of any fat can quickly lead to overweight and obesity as one gram of fat contains approximately twice as many calories than the same amount of carbohydrates and protein (grams of fat about 9 kcal per gram protein and carbohydrates - 4 kcal). It is necessary to take into account the fact that some fats are particularly harmful. Studies show that at present, many people eat too much trans fat and saturated fat; this food is associated with increased risk of cardiovascular disease. Diet can not be considered valid if 10% or more of all calories come from saturated or trans fats, which are the sources of red meat, sausages, fried foods, pastries and various refined products.

On the other hand, monounsaturated and polyunsaturated fats are essential for normal body functioning. They are especially many in nuts, seeds, fish, and they do not increase the cholesterol Cholesterin   in blood.

Carbohydrates

Carbohydrates provide the body with its main source of energy - glucose. Adult diet should approximate 45% consist of carbohydrates. Not all are equally good sources of carbohydrates; those who want to eat healthy, be included in the diet of carbohydrate foods such as grains, fruits, vegetables, beans. They not only provide the body with carbohydrates, and essential vitamins and minerals. At the same time, should be used as little as possible pastries, chips, candy and soft drinks - nutrients in them there is little, but there is a lot of calories. Moreover, many of these products contain trans fats, which makes them even more harmful. If you are accustomed to snacking on the cookies or muffins, it's time to change their habits, and instead of high-calorie snacks Low calorie snacks   take with apples, bananas, and nuts.

Vitamins and minerals

A person must regularly receive thirteen vitamins that are involved in various chemical reactions in the body. All these vitamins are divided into three categories: water-soluble (vitamin C and all B vitamins) and soluble (vitamins A, D, E and K). Fat-soluble vitamins can accumulate in the body. They should not consume too much, since an excessive amount, they can be toxic. Water-soluble vitamins are not stored in the body and must be ingested every day. Exceeding the recommended dose of these vitamins are not always dangerous, but in any case it is a waste of food resources, since the excess of these substances will lead the body in the urine.

To maintain the functioning of the body are also needed some minerals. Calcium, iron and potassium should be consumed every day and in relatively large quantities - their deficits can quickly affect health. Other minerals such as zinc, selenium Selenium in food - in small doses is useful   and copper, necessary for the person only in small doses, and if you do not get them every day, it will not lead to a sharp deterioration of state of health (although this does not mean that a deficiency of minerals does not have any consequences).

Water

Water contains no calories, but it is necessary to maintain the life of the organism. Person takes an average of 1.5 liters of water per day, but a necessary amount of water can vary substantially depending on the physical activity and climate. Since the human body can not store water, it is necessary to drink constantly to prevent any severe thirst, which is a sign of dehydration.

Nutrition Plan

The right meal plan should include:

• 45% -55% carbohydrates;
• 10-35% protein;
• 20-35% fat, of which not more than 10% saturated fats and trans fats (the fewer the better).

The diet should be as diverse - eat different kinds of vegetables, fruits, meat, fish, legumes, cereals and so on. When possible, choose products with low fat content - is concerned, primarily milk products. Try to eat more high-calorie food in the morning - healthy people, this rule helps maintain a healthy weight, not applying for this special effort.

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