The basics of nutrition

Our diet consists of 2 components — most of us probably know that, but we'll still say a little about them so that we don't get lost along the way. We'll also talk about energy balance and drinking enough fluids. MICRONUTRIENTS The first component is micronutrients, which are minerals, vitamins and also trace elements. They are found in fruit and vegetables. The recommended amount of vegetables is on average 500 grams a day. It's good to include fruit in your diet once or twice a day, but it's worth remembering that besides minerals it contains fructose = sugar. MACRONUTRIENTS The second component is macronutrients, which include proteins, fats, the famous carbohydrates and alcohol. We try to include proteins, fats and carbohydrates in every meal. Proteins are found both in animal form (chicken, eggs, pork, beef, dairy products and others) and in plant form, above all in pulses (beans, lentils, soya, etc.). Proteins should make up roughly 20 % of total energy intake. Proteins have 4 kcal per 1 gram Fats are a macronutrient that matters to the body mainly for hormonal balance. Sources of fat are nuts, eggs, good oils, fattier meat and hard cheeses. Fats should make up 25 – 30 % of total energy intake. Fats have 9 kcal per 1 gram. The last macronutrient is carbohydrates, which there's no need to be afraid of. They are our main source of energy and should make up 50 % of total daily energy intake. Carbohydrates are found, for example, in potatoes, rice, buckwheat, and also in wholemeal or rye bread. Carbohydrates have 4 kcal per 1 gram. So much for that. However, for our diet to be balanced and for us to reach the goal we dream of, it's good to keep track of our energy intake and expenditure. Energy expenditure is the amount of energy our body burns over a given time. In lay terms it's the sum of energy expenditure at rest and the energy used by activity (basal metabolism + energy used on activities) Energy intake is the opposite of energy expenditure. It is therefore…