Essential Nutrients: Macronutrients, Vitamins, and Diet

Carbohydrates: Primary Energy Source

Carbohydrates are chemical compounds of oxygen, carbon, and hydrogen, synthesized by plants through the action of solar energy. Sugars are found in bread, grains, fruits, and vegetables.

They serve as the first major energy substrate, providing between 50% and 60% of the total energy necessary for movement and basic functions. They are also essential to feed the brain.

Fats (Lipids)

Fats (lipids) consist of hydrogen, oxygen, and carbon that form a chain, categorized as saturated or unsaturated fatty acids.

Sources of Fats

• Saturated Fats: Meat, eggs, and dairy.
• Unsaturated Fats: Olive oil or sunflower oil.

Fats are indispensable; they serve as an energy source, help regulate body temperature (Tª), and transport certain vitamins.

Proteins: Building Blocks of the Body

Proteins are the only macronutrients that contain nitrogen. They are composed of amino acids. The body is capable of synthesizing some amino acids, but others must be provided through food; these are called essential amino acids, which can be sourced from both animals and plants.

Proteins create and maintain muscle tissue and other tissues, provide 10% of energy, and assist in protecting the body.

Water: Essential for Metabolism and Transport

Water makes up approximately 60% of the body. It is essential to collaborate in immediate metabolism, transport, disposal of elements, and regulation of body temperature (Tª).

We require about 3 liters of water daily, sourced from food and liquid drinks. Consumption should be gradual, but without excess.

Vitamins

Vitamins are organic substances that we need but cannot synthesize ourselves. They are necessary to enable the chemical reactions of metabolism. A deficiency can cause a deficiency disease. A balanced diet contains all the necessary vitamins.

Minerals

Minerals make up about 4% of the body. They are found in small amounts in body tissues and are involved in tissue formation. They are important in metabolism and the regulation of the body.

Key Minerals

• Calcium
• Potassium
• Sodium
• Phosphorus
• Iodine
• Iron

Achieving a Balanced Diet

Diet refers to food intake designed to ensure that the body receives essential nutrients. To achieve a good diet, it must be:

• Varied
• Balanced
• Adequate
• Suitable
• Enjoyable

The Mediterranean diet is an excellent example. The variety of raw materials and the reduced consumption of animal derivatives make it highly effective.

Recommended Daily Energy Distribution

• Breakfast and mid-morning snack: 25%
• Lunch: 30%
• Afternoon tea/snack: 15%
• Dinner: 30%

General Dietary Recommendations

• Limit red meat consumption.
• Avoid meat derivatives (processed meats).
• Moderate dairy intake.
• Reduce refined sugars.
• Avoid fried foods.
• Avoid alcohol.
• Use little salt.
• Drink lots of water.