The Fundamentals of Nutrition and a Balanced Diet

Characteristics of a Balanced Diet

To maintain a balanced diet, consider the following:

• Eat five moderately sized meals a day to aid digestion.
• Consume a variety of foods from all food groups, following the recommended amounts in the food pyramid or food wheel.
• Incorporate fruits and fresh vegetables daily for essential vitamins.
• Choose fiber-rich foods to promote healthy bowel movements.
• Include unsaturated fats and limit saturated fats and cholesterol to reduce the risk of cardiovascular diseases.
• Consume carbohydrate-rich foods like bread, pasta, rice, and legumes regularly.
• Minimize sugar intake.
• Moderate salt consumption to prevent high blood pressure.
• Reduce the intake of processed and sugary foods (cakes, sweets, etc.).
• Drink 1.5 to 2 liters of water per day.

Factors Influencing Base Metabolism

Several factors influence a person's base metabolism, including:

• Sex
• Weight
• Height
• Age

Formulas for Calculating Base Metabolic Rate (BMR):

Men: 66.5 + (13.7 x weight in kg) + (5 x height in cm) - (6.7 x age in years)

Women: 65.1 + (9.4 x weight in kg) + (1.8 x height in cm) - (4.6 x age in years)

Function of the Nutrition Pyramid

The nutrition pyramid serves as a visual guide for healthy eating habits. It illustrates:

• Recommended frequency (daily, monthly, occasional) of consuming different food groups.
• Different forms of physical activity (walking, climbing stairs, playing games, etc.).

This pyramid uniquely combines dietary recommendations with physical activity, promoting a healthy lifestyle in line with the Mediterranean diet. It encourages regular physical activity and healthy eating to prevent obesity and improve overall well-being.

Characteristics of Vitamins

• Vitamin A: Essential for vision and healthy skin.
• Vitamin D: Promotes calcium and phosphorus absorption and bone formation.
• Vitamin E: Acts as an antioxidant, preventing cell membrane damage.
• Vitamin K: Plays a vital role in blood clotting.
• Vitamin B12: Necessary for red blood cell formation and protein metabolism.
• Vitamin C: Supports connective tissue, bone health, and the immune system.

Vitamin Summary

• Vitamin A: Fat-soluble, involved in vision, found in carrots.
• Vitamin C: Water-soluble, found in citrus fruits.
• Vitamin B12: Water-soluble, essential for red blood cell formation.
• Vitamin D: Fat-soluble, crucial for bone formation.
• Vitamin E: Fat-soluble, found in vegetable oils.
• Vitamin K: Fat-soluble, involved in blood clotting, found in spinach.

Vitamin Deficiencies and Related Conditions

• Anemia: Vitamin B12 deficiency
• Pellagra: Vitamin B3 deficiency
• Goiter: Iodine deficiency
• Rickets: Vitamin D deficiency
• Beri-Beri: Vitamin B1 deficiency
• Osteoporosis: Magnesium deficiency

Macronutrient Composition of a Balanced Diet

A balanced diet should consist of approximately:

• 60% carbohydrates
• 10% proteins
• 30% lipids

Foods Rich in Cholesterol

Foods high in cholesterol include:

• Pork
• Fast food
• Whole milk
• Eggs
• Butter
• Processed foods

Key Concepts in Nutrition

Nutrition is an involuntary process where cells obtain essential nutrients from food to provide the body with matter and energy.

Functions of Mineral Salts

Mineral salts are inorganic substances crucial for various bodily functions. Essential minerals include calcium, iron, and iodine, while others are obtained through a balanced diet. Mineral salts have two primary functions:

Structural:

• Form solid structures like bones (calcium carbonate and phosphates).

Regulatory:

• Involved in vital processes such as blood clotting, muscle contraction (calcium), and nerve impulse transmission (sodium and potassium).

Functions of Proteins

Proteins play diverse roles in the body, including:

Structural:

• Form cell membranes, keratin in nails and hair, and collagen in the skin.

Transportation:

• Transport substances like hemoglobin, which carries oxygen to cells.

Immunological:

• Involved in the body's defense against infections (antibodies).

Regulatory:

• Control biochemical reactions as enzymes and certain hormones.