The food balance

Table of the seven food groups.

For diet means the proper daily intake of food to an optimal state of health.

In the various countries, to put the consumer in a position to do practical and good eating choices, you have been prepared in Tables.

  In Italy, the Table of basic food groups is made up of seven groups.
 The nutrition experts have ie divided foods into groups, each of which includes foods between their equivalents on the nutritional plan.
 E 'need to choose at least one food from each of the seven groups, so that they are all represented in the daily diet, to be sure that no missing nutrient for our body, so even if they have a full variety of food; obviously, the amount of each food should be moderate, and that is proportionate to our daily energy requirements, which will be discussed shortly.

Ultimately, there is a complete food (milk lacks iron, no this), and, on the other hand, no food is absolutely essential, because you can always find one or more foods that provide the same range of nutrients.
 So, once again, for a correct and balanced diet, you must select and dispense food meal so that during the day is not the case the absence or shortage of a necessary nutrient.

Energy requirements

The daily energy requirement of the human body, expressed in kcal / day, it depends on the person's specific metabolism, which in turn depends on many factors (age, gender, daily activities, etc.).

For metabolism refers to the set of functions performed by the human organism cells; it is the sum of the baseline (measured in absolute rest and standard conditions) and the one regarding the activity performed. The energy requirement is measured indirectly by means of measurements (complex) of metabolism.

For example, for an adult, male, with moderate activity, the energy requirement is about 3,000 Kcal / day (2100 kcal / day, if adult woman, and moderate activity). The total energy requirement should therefore be covered by food, so that the energy spent is equal to the energy purchased. Therefore a proper amount of nutrients, and hence of foods that contain them.

In general, 10-12% of total daily calories should be derived protein (5% animal, vegetable 5%), 60-65% of glucose derivation (10% simple carbohydrates, complex carbohydrates 50%) and the 25- 30% derivation of lipid (10% saturated fat, 10% monounsaturated, 10% polyunsaturated).

Of great interest are the "food composition tables", published in Italy by 'INRAN (National Institute of Research on Food and Nutrition), and Table of RDAs, namely the "levels recommended intake of energy and nutrients of the Italian population. "

Food composition tables

The "food composition tables" provide information on the chemical composition of foods and their energy value (% of each nutrient contained in the food in question, and energy value is expressed in Kcal / gr. That in KJ / gr.), and their extract, significant enough, is given in Appendix to these Notes.

Table L.A.R.N.

The RDAs are recommendations of 'INRAN about the amount of energy and specific nutrients, which the Italian population, broken down by age groups and in both sexes, should be introduced to maintain a good state of health. Ultimately, L.A.R.N. They represent an excellent support to the solution of the energy needs of a person.
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