What is healthy and balanced nutrition?
Nutrimuscle supports you on a daily basis to provide you with a lot of relevant information, especially on your diet. What are the health benefits of protein? How to consume carbohydrates? Here are the answers to your questions.
Healthy and balanced nutrition forms the basis of good health
Together with sporting activity, healthy and balanced nutrition forms the basis of good health. This is undoubtedly an obvious statement, but it is true that a healthy and balanced diet is giving way more and more to junk food.
This explains the explosion of obesity, certain cancers and cardiovascular diseases.
As we always eat more, especially sugars and fats, we should instead eat fewer calories and turn to protein in order to stay healthy.
The health benefits of protein
Proteins are essential nutrients because the body cannot make them. There must be an external contribution. Proteins are found in dairy products, meat, fish, eggs ...
The role of proteins is to maintain the cellular integrity of muscles, bones ... as well as to provide energy in order to fight against fatigue and hypoglycemia. Protein also moderates appetite and aids fat loss.
What are the daily protein requirements?
The daily protein requirements of a sedentary adult are 0.6 to 0.8 g per kilogram (or 42 to 56 g for a person weighing 70 kg). In order to stay slim and in good shape, it is better to increase this intake to 1 or even 1.2 g per kilo.
Protein powder is a simple, effective and economical way to boost your diet with quality protein.
Don't overdo carbohydrates
Carbohydrates come from foods such as bread, pasta, vegetables, fruits, cereals ... Carbohydrates from sweets or pastries are much more harmful to health than others.
If carbohydrates provide us with energy, their excess increases appetite, promotes fat gain (especially around the waist), diabetes and cardiovascular disease.
Carbohydrates are not essential to us. A sedentary person should consume them in moderation.
Watch out for fats
Fats (or lipids) are found in butter, oil, pastries ...
They are extremely high in calories: 9 calories / g. Fat promotes weight gain, higher cholesterol and the onset of heart disease. It is prudent to beware of them.
Understanding the nature of different fats
Our foods contain three main categories of fats (or lipids):
- Saturated fatty acids: these are the fats that solidify in the cold. We speak of "bad fats".
- Monounsaturated fatty acids: their main representative is olive oil.
- Polyunsaturated fatty acids: these include omega 6 (borage or evening primrose oil) and omega 3 (fish oils). These are the good fats.
This third group of fatty acids is essential for health. However, our body does not know how to produce them. This is the reason why they are qualified by the term: "essential".
Their importance is explained by the fact that lipids make up the protective membrane of all our cells. The lipid structure of our membranes faithfully reflects the profile of the dietary fat that we absorb.
Thanks to essential fatty acids, our cells are vigorous and efficient. On the other hand, a diet too rich in bad fats weakens our cells, promoting the appearance of cardiovascular diseases, diabetes...
What are omega 3 fatty acids?
Omega 3 essential fatty acids are lipids mainly obtained from fish fats. Cod liver oil is probably the most well-known source of omega 3. So-called fatty fish (salmon, mackerel, tuna, etc.) are the richest in omega 3.
The active omega 3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Not being able to be synthesized by the body, they must imperatively be present in our food. The minimum health intake recommendations are 250 mg of EPA and 250 mg of DHA per day.