Doing a diet means we manage how we eat and nutrition intake to be healthier. For a diet to succeed, you need to adjust your nutritional needs according to one’s daily calorie needs.
A person’s calorie needs vary based on the category of BMI which can be measured based on a comparison between body weight and height squared.
While the average calorie needs of adults with normal BMI values are 2000 calories per day.
Regulating calorie intake and nutrient composition can help you to maintain a healthy lifestyle and ideal body weight. What are the nutrients that the body needs?
Check out the following review!
Daily Nutrition Needs
Carbohydrates have a function as the body’s primary energy source. Every 1 gram of carbohydrate consumed can produce four calories of energy. The daily carbohydrate needs of a person with ideal body weight are 300 grams, equivalent to 1200 calories. The ideal composition of carbohydrate consumption is between 45 to 60 percent of total daily calories.
So suppose you have a calorie requirement of 2000 calories per day which means you need calories produced from carbohydrates as much as 2000x (45% -60%) or the equivalent of 900-1200 calories.
If you want to convert into grams of your stay for 4. So that it is equivalent to 225-300 grams of carbohydrates needed per day.
The food menu of Asians, including Indonesians, generally contains high carbohydrates, which is around 70-80% of total daily calories. Excessive carbohydrates will be stored as fat in the body. The ideal composition of carbohydrate consumption is between 45 to 60 percent of total daily calories.
So suppose you have a calorie requirement of 2000 calories per day which means you need calories produced from carbohydrates as much as 2000x (45% -60%) or the equivalent of 900-1200 calories if you want to convert into grams you need to divide 4 so that it is equivalent to 225-300 grams of carbohydrates needed per day.
The food menu of Asians, including Indonesians, generally contains high carbohydrates, which is around 70-80% of total daily calories. Excessive carbohydrates will be stored as fat in the body.
If you want to choose a healthy carbohydrate menu, choose one that has a low Glycemic Index (IG).
For example, such as those found in beans, brown rice, and wheat which slowly increase blood sugar levels and provide a longer feeling of fullness. Examples of carbohydrates with a high GI are found in white bread, corn, and potatoes which rapidly increase blood sugar which should be avoided.
You may want to read: How to calculate ideal body weight
In addition to the types of nutrients mentioned above, of course, the body also requires a sufficient amount of protein even if you are on a diet to lose weight.
Protein is the second largest component in the human body after water. Protein weight is generally 1/6 of the weight of a human body.
Protein is needed as an energy source, growth, cell regeneration, wound healing, maintaining a healthy body by producing antibodies, hemoglobin, and regulating the work of hormones and enzymes in the body.
Here’s what you need to know about protein:
- One gram of protein is equivalent to 4 calories
- In general, the daily protein requirement of an adult is 1 gram/kg body weight.
- Protein deficiency can have an impact on cell regeneration disorders and growth, reduced bone density, and can even have an impact on hair loss.
- Sources of animal protein can be obtained from beef, chicken, fish, beef, and eggs while vegetable protein sources are found in nuts such as soybeans, peas, and red beans.
Animal protein is a protein that provides essential amino acids that are more complete than vegetable proteins.
To obtain maximum nutrition, it should be noted how to cook food sources of protein. Roasting and steaming are the best ways to cook animal protein. If sauteed use olive oil that is good for the heart.
Avoid cooking in a deep fry because it can eliminate the nutrients in your diet.
Fat is needed as a backup of energy and body organs. One gram of fat can produce nine calories. The number of fat needs is around 62 grams or 20-30% of the total daily calorie requirement.
Fat is also needed to maintain skin and hair health, body temperature, body cell metabolism and help dissolve vitamins A, D, E and K.
There are two types of fat based on its benefits, namely sources of good fats and sources of bad fats.
- Good fat
Good fats are unsaturated fats, both monounsaturated and polyunsaturated fats, such as omega-three fatty acids that are beneficial for heart health, lower blood pressure and the risk of coronary heart disease.
Good sources of fat can be obtained from olive oil, canola oil, vegetable oil, soybeans, nuts, seeds, walnuts, avocados.
While omega three fatty acids are abundant in fish such as salmon and mackerel.
- Bad Fats
Bad fat is saturated fat and trans fat, which if consumed in excess can increase the risk of heart disease because of the increase in total cholesterol and LDL bad cholesterol levels increase.
Many sources of saturated fats are found in animal foods such as red meat, Jeroan, while trans fat is found in hydrogenated vegetable oils, margarine, and fried foods.
Based on the recommendations of the USDA (US Department of Agriculture and the Department of Health and Human Services), fat intake should not exceed 35 percent of your total daily calories.
It is also worth remembering that this fat consumption should come from monounsaturated and polyunsaturated fats.
Tips for getting good fat:
- Change butter with olive oil
- Use olive oil when making salads and Canolive oil while baking
- Replace high-calorie snacks with a handful of nuts as a snack
- Limit eating meat, especially red meat. Change the consumption of red meat with foods rich in omega 3, such as salmon.
Vitamins and Minerals
Vitamins and minerals are needed every day to regulate various processes in the body, help form energy and help the thinking process.
It is recommended to consume lots of vegetables and fruits every day (5-9 servings).
One serving of vegetables and fruit is equivalent to 40 calories.
Fruits and vegetables also provide fiber and phytonutrients for optimal health.
One easy way to live a healthy life is to fulfill daily fiber needs.
Some functions of fiber for health include:
- Speed up the process of removing food waste that is not absorbed by the intestine
- Streamline bowel movements to prevent constipation and Hemorrhoids
- For women who consume at least 25 grams of fiber per day have a risk of heart disease 40% lower than those who do not consume.
- Helps maintain ideal body weight. Fiber helps absorb fat and makes it full faster.
- Prevent the risk of developing diabetes.
People with type 2 diabetes can improve blood sugar levels in the body by consuming lots of fiber.
Fulfill your daily fiber needs by consuming raw or half-cooked fruits and vegetables. You can also add nuts and cereal to your daily menu.
Fruits with high fiber content include oranges, soursop, apples, and papaya.
Whereas long bean vegetables, beans, bean sprouts, broccoli, carrots, tomatoes, and kale contain 2-5 grams of fiber per 100 grams. Nuts and cereals contain 4-10 grams of fiber per 100 grams.
So that you get Optimal Fiber:
- Choose fresh or whole fruit instead of being consumed by juicing.
- Change rice, bread or pasta with brown rice or whole wheat.
- Replace meat soup with pea soup 2 to 3 times a week.
Thus various important nutrients needed by the body that need to know the dose before you go on a diet to lose weight or to get the ideal body weight.
Hopefully, the information above is useful for your healthy diet program.