A balanced diet will help the body become healthier - Illustration photo
A balanced diet full of these nutrients keeps you healthy, supporting your muscles, bones, immune system, digestive system, eyes and many other functions.
Carbohydrate
Carbohydrates are one of the three macronutrients. They are an important source of energy and calories for the body. There are three types of carbohydrates:
Sugar: also known as simple carbohydrates. Sugar is found in foods such as fruit, milk, desserts, candy, and sugary drinks.
Starches: They are called complex carbohydrates because they are made up of many simple sugar molecules linked together. You can find starches in foods like bread, cereals, and starchy vegetables.
Fiber: Another type of complex carbohydrate is fiber. Fiber helps you feel full longer, stabilizes blood sugar, and supports healthy digestion.
Carbohydrates should make up 45-65% of your total daily energy intake. On a 2,000 calorie diet, this equates to about 225-325g of carbohydrates per day. In a balanced diet, the majority of carbohydrates should come from fruits, vegetables, and low-fat dairy.
Protein
Protein is also a macronutrient, a source of calories for the body. It is the building block of muscles, bones, skin, cartilage and blood. The body needs protein to make hormones, enzymes and vitamins.
Protein is made up of amino acids. Of these, there are 9 essential amino acids that the body cannot synthesize on its own, so you need to supplement them through your diet.
Eating a variety of protein-rich foods will help you get all nine essential amino acids, along with many vitamins and minerals such as B vitamins, zinc and magnesium.
Some protein-rich foods: Meat, fish, dairy products, nuts, beans, whole grains
The amount of protein you need depends on your age, gender, height, weight, and activity level. Generally, protein should make up 10-35% of your total daily calories. If you do a lot of physical activity, especially resistance training, you will need more protein.
Fat
Fat is also a macronutrient and an important source of energy for the body. Fat also plays an important role in hair, skin and brain health. Fat-soluble vitamins (vitamins A, D, E and K) require fat for absorption.
The two main types of fats include:
Saturated fat: This type of fat is found in animal foods such as meat and dairy products. Eating too much saturated fat can raise your LDL (bad) cholesterol levels, which increases your risk of heart disease.
Unsaturated fats: These fats are found mainly in plant foods such as non-tropical vegetable oils, nuts, and avocados. They are also found in fish such as salmon or mackerel. Replacing saturated fats with unsaturated fats can help improve blood cholesterol levels.
Vitamin
Vitamins are considered micronutrients - nutrients that are only needed in small amounts but are important for many aspects of health.
Vitamins play a role in red blood cell production, brain function, skin health, converting food into energy, heart health, and many other functions.
There are 13 essential vitamins, including vitamins A, C, D, E, K and the eight B vitamins. Vitamins are classified into two main groups:
Fat-soluble vitamins: include vitamins A, D, E and K.
Water-soluble vitamins: include vitamin C and B vitamins.
Vitamins are found in a wide variety of foods, so it's important to maintain a balanced diet rich in fruits, vegetables, legumes, whole grains, and fortified dairy products.
Each food group contains different essential vitamins. You can also take vitamin supplements if you cannot meet your needs through food.
Peanuts and nuts contain many minerals that are good for the body - Photo: indianexpress
Minerals
Like vitamins, minerals are micronutrients, meaning that the body only needs them in very small amounts, but they are very important for health. Minerals help maintain healthy bones, muscles, the heart, and the brain. Some examples of minerals include calcium, phosphorus, sodium, potassium, and iron.
Each mineral has a specific function in the body. For example, calcium plays a key role in building strong bones, while potassium helps lower blood pressure.
You can get minerals from a variety of foods, such as nuts, beans, eggs, legumes, and vegetables. You can also take mineral supplements if needed.
The amount of minerals you need varies depending on the type of mineral, your age, your gender, and your health status. For example, if you are menstruating or pregnant, you may need more iron.
Water
Water is an essential nutrient, making up about 70% of your body weight. Staying hydrated helps prevent constipation, kidney stones, and urinary tract infections. Water also helps regulate your body temperature. If you don't drink enough water, you may experience symptoms such as dizziness, headaches, or digestive upset.
In severe cases of dehydration, you may experience confusion, kidney failure, or heart problems.
Your water needs may vary depending on your age, gender, pregnancy or breastfeeding status, physical activity level, and local climate.
Most adults need about 11.5-15.5 cups of water a day, including water from beverages and water-rich foods like fruits and vegetables. Of that, you need 9-13 cups of water from beverages a day.
For optimal health, you should prioritize sugar-free beverages such as water, unsweetened sparkling water, low-fat milk, or unsweetened tea.
Sugary drinks like soda or fruit juices still hydrate, but they're also high in added sugar, which can lead to type 2 diabetes and heart disease.
To stay healthy, try to get essential nutrients every day.
You can get essential nutrients through foods such as whole grains, fruits, vegetables, fish, nuts, lean meats, and low-fat dairy products.
In addition, prioritize drinking sugar-free drinks such as: filtered water, low-fat milk, unsweetened tea or coffee.
Source: https://tuoitre.vn/nhung-chat-dinh-duong-nao-can-thiet-cho-co-the-20250719132615751.htm
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