Nutritional and integrated dietary guidelines

Nutritional and integrated dietary guidelines The key to good nutrition means the varied meal contains every type of nutrient. In order to simplify the development of a plan for a varied meal, nutritionists have developed methods for classifying foods according to nutrient contents.

Among these methods is the method of dividing foods into five basic sections
1- Vegetables
2- Fruits
3- Bread and tortillas of all kinds and rice
4- Milk, yogurt and cheese
5- Meat, poultry, fish, dry beans, peas, eggs and nuts.

The graphic with this Resurge Supplement article for the major food groups shows the nutritional value and recommended daily intake of each group. There are other additional guidelines called recommendations for nutrition allocations that government agencies provide as national guidelines for citizens in nutrition.

Best Fat Burning foods

These recommendations may differ from one country to another. These recommendations provide health experts with the necessary nutritional amounts needed daily to maintain good nutrition for healthy people.

This Resurge Review article contains a table of these recommendations. Nutrition recommendations for a nutrient may differ depending on the person's gender, whether male or female, or based on age. For example, iron recommendations are 12 milligrams for males between the ages of 11 and 50, and recommendations for calcium range from 400 milligrams for young children under the age of six to 1,200 milligrams for males and females between the ages of 11 and 24, as well as for pregnant women. In addition to the above, people differ in their energy needs.

A man who plays sports, for example, needs more calories than a person who does only a few sports moves. As for children, they need more calories than their size may indicate because they are growing. Also, pregnant women also need additional calories to provide sufficient nutrients for healthy children. Put the fibers in it.

Dietary fiber consists of cellulose and other complex carbohydrates that the body cannot absorb and leave the body as waste. The fibers move food into the stomach and intestines, thus helping to prevent constipation and to empty the intestine.

Many experts believe that it also helps to reduce disturbances in the bowel of the rectum and other intestine, such as hemorrhoids, diverticulitis and possibly also colorectal cancer. Good sources of fiber include whole-grain bread, tortillas, beans, peas, vegetables and fruits. Reduce saturated fats and cholesterol. Health experts recommend a meal in which a little saturated fat as well as cholesterol. It is a waxy substance found in many animal products.

Consuming saturated fat and cholesterol increases the level of cholesterol in human blood. Also, a high level of blood cholesterol increases the risk of heart disease. And animal products are the sources of the most saturated fats and cholesterol.

Nutritionists suggest choosing lean meats and choosing lean meat, lean poultry and low-fat dairy products.

Also, they recommend the use of oil and fat in the rare little. Reduce sodium and sugar intake. Meals that contain more sodium may increase the risk of high blood pressure.

Sodium is found in many foods, including vegetables preserved in cans, frozen meals, pickles, processed cheese, table salt, and snacks such as potato slices and nuts. A useful way to reduce sodium is to eat herbs and other spices instead of salt in cooked food or on the table.

Another way is for people to choose fresh foods instead of food stored in cans or frozen foods. As for foods that contain large amounts of sugar, they are usually of high calories and high fats, but they are low in salts, proteins and vitamins.

Nutritionists call these things empty calorie foods because they may feel full, but provide them with a few nutrients. In addition, the sugar that remains in and around the teeth contributes to tooth decay.

Fat Burning Foods that contain large amounts of sugar include sweets, pies, and many chips eaten in breakfast and sweetened canned fruits. Instead of eating sweet foods with sugars, nutritionists advise people to eat foods such as fresh fruits and vegetables. They also recommend drinking fresh fruit and vegetable juice instead of alcoholic drinks. and you should add Chickpeas to your diet

Do not eat too much. When a person consumes more calories than necessary, the body stores most of those excess calories as fat.

This may cause obesity and the fat person has a lot of fat in his body. And obesity increases the risk of diseases such as diabetes, stroke, high blood pressure, gallbladder disease, heart disease and some types of cancer.

There are some health problems such as osteoarthritis and lower back pain. These are diseases that are exacerbated by excess pressure.