Nutrition is the connection between the diet and the health. It is important for every individual to eat varying. The nutrients are divided into five branches: carbohydrates, fat, proteins, vitamins, minerals and trace elements of which carbohydrates, fat, proteins are considered as the three main nutrients. As you can see on the figure under, it is recommended to have a certain dose of each nutrient: carbohydrates 55%, fat 30% (saturated fat max.10%), and proteins 15%.
Carbohydrates, fat and proteins give the body the energy it needs through a daily intake. The nutrients we have to take in only a small dose are vitamins and minerals. Still, vitamins and minerals are necessary for the body to work.
Another important factor is to adapt the quantity of food as required. The need of food is higher if you have done a physical activity. You don’t have to make sure what you are eating every time, but it is recommended to be physically active minimum one hour a day.
Food pyramid
To get it as easy as possible there is something called food pyramid, which shows what you should eat more of, and what you should eat less of. If you are following this pyramid and also are physically active, you can be considered as a healthy person. (Scroll down to see the food pyramid).
The economy decides people’s health too, and unfortunately the healthy food is often more expensive than the unhealthy food. It results in many people who are getting unhealthy and undernourished, especially in the poor part of the world.
Fats, oils and sweets: use sparingly
Milk, yoghurt and cheese: 2-3 servings | meat, poultry, fish, dry beans, eggs and nuts: 2-3 servings
Vegetable: 3-5 servings | fruit: 2-4 servings
Bread, cereal, rice and pasta: 6-11 servings
7 tips to get a better health:
- Have a varying diet.
- Eat more often and less, instead of seldom and more.
- Use the food pyramid as a pointer on what kind of food you need most and what you need least.
- Eat 5 fruit and vegetables a day.
- Eat less sugar and salt
- Eat more fish and white meat and less red meat.
- Physical activities at least one hour a day.
