Daily Nutritional Requirements

We see food labels everywhere and hear doctors always state the importance of balanced nutrition. However, the vast majority of people do not meet their recommended daily nutritional requirements in a healthy manner. Some eat too much fats or proteins, while others don't get enough carbohydrates, and some do, but in the wrong ways by consuming too much unhealthy simple sugars.

An individual's daily nutritional requirements are defined as follows: a healthy balanced diet consists of 40% carbohydrates, 30% fats, and 30% protein. The amount of each is of course measured by your daily caloric intake, which should be adjusted depending on your age and lifestyle.

Carbohydrates are an essential part of your daily nutritional requirements. Easily broken down and used by your body, carbohydrates keep you alert, focused and energized throughout the day.

To meet your carbohydrate daily nutritional requirements, you should consume an apt amount of complex carbs and a smaller, more controlled portion of simple sugars. Healthy whole grain breads, potatoes, yogurt, fruit or whole grain cereals should do the trick. Simple sugars can be consumed as well, but the less, the better. These are found in cake, cookies, white breads, honey and other processed foods.

The difference between these two kinds of carbs is that while complex carbohydrates aid digestion and help keep you energized longer, simple sugars are quickly converted into rapidly used energy. Complex carbohydrates also contain vitamins, while simple sugars contain fat. There is nothing wrong with meeting your daily nutritional requirements with simple sugars, but complex carbs are much better for you.

Meeting the protein daily nutritional requirements is very important for proper muscle development. Eggs, nuts, meat or fish are all great sources for this, as are some vegetables. Beans (especially soy beans) are also a great source, packed with healthy and lean proteins to meet your daily nutritional requirements. Remember to keep in mind that protein can be the most calorie-dense food of all and should be consumed measurably to avoid weight gain.

Some people might consider that the percentage of daily nutritional requirements for fats seems too high. However, research has shown that fats are an important factor to keep your body running smoothly. Also, low-fat diets usually leave followers feeling hungry, since fats are slowly digested and keep you fuller, longer. This makes low-fat diets extremely unsuccessful.

Fats are a long-lasting source of energy that keeps your muscles from deteriorating and are also necessary for your organs to keep working properly. Fats' daily nutritional requirements are important for optimal eye, brain, lung, nerve, heart and cell function.

As there is a "healthy" versus "non-healthy" form of carbohydrate intake, there are healthy and not so healthy options for fat intake when it comes to meeting your daily nutritional requirements. Unsaturated fats are the most desirable for optimal health and balance. Look to these for your daily nutritional requirements! Some examples of unsaturated fat can be consumed in the form of nuts, lean proteins and olive oil.

By keeping a balanced diet according to your daily nutritional requirements, your body will be healthy and run smooth as can be!

Sources:

www.nutritiondata.com/