What food is considered balanced

The human body must receive the optimal amount of food, in which all the nutrients in the right quantity. There are 5 principles of balanced nutrition:
- calorie (energy value) of the daily ration should correspond to the daily energy consumption of the body;
- proteins, fats and carbohydrates in the diet should be in the ratio of 1: 1: 4;
- compliance with the diet, the food should be properly distributed throughout the day by volume, calorie, time and frequency of reception;
- creating the necessary conditions for the absorption of nutrients (for example, protein is better absorbed in the 1st half of the day);
- food consumed must comply with sanitary and hygienic requirements.
The optimal ratio in the diet of proteins, fats and carbohydrates contributes to the best satisfaction of the energy needs of the body.However, in the case of increased energy consumption and an increase in the caloric content of the diet, it is necessary to reduce the percentage of protein, increasing the amount of carbohydrates and fats.
Proteins of animal origin are called complete, as they contain all the essential amino acids. Vegetable proteins are called inferior because they contain essential amino acids in much smaller quantities. The less high-grade proteins in the diet, the higher should be the rate of their consumption. It is recommended to use protein in the amount of 1.2-1.5 g per kilogram of body weight.
One of the most important functions of fats in the body is to maintain the normal functioning of nerve cells. The most valuable fats are vegetable oils, as they contain phospholipids, which are necessary for cell renewal, as well as polyunsaturated fatty acids. The recommended rate of consumption of vegetable oils is not less than 30% of the total rate of fat. A large number of polyunsaturated fatty acids are found in flaxseed, soybean and peanut butter.
Carbohydrates are divided into simple (sweets, baking) and complex (cereals, vegetables, fruits).The first ones should be consumed as little as possible (no more than 50-100 g per day), since they quickly enter the blood and cause the pancreas to produce a large amount of insulin. Complex carbohydrates are a good source of energy for the body.
A balanced diet must contain cellulose-containing dietary fiber. They are not absorbed in the gastrointestinal tract, but they are necessary for its normal operation. Food must necessarily contain a sufficient amount of vitamins and minerals necessary for the vital processes of the body. The content of vitamins in fruits and vegetables decreases during storage, therefore in winter and spring it is recommended to take in addition vitamin-mineral complexes.

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