Every day, you may need a certain amount of energy, including specific nutrients such as carbohydrates, proteins, fats, and vitamins. These come from your daily food and drink, but do you know how to best combine them? And what is the ideal quantity of each nutrient for optimal health?
Calories – ranging from 1,600 to 2,800 units per day
Your body burns carbohydrates, proteins, and fats for energy. This energy is specifically measured in calories and serves as the fuel for your daily activities.
The amount of calories you need each day depends on many factors such as gender, age, weight, and daily activities. For example, a retired woman who does not engage in much activity and often sits will only need 1,600 calories per day, while a busy 25-year-old woman who is constantly on the move will require around 1,800 to 2,200 calories to ensure her body functions normally without nutrient deficiency. Below is a table of the necessary calories for different age groups.
- 1,600 calories – children aged 2 to 6 years and retired elderly individuals
- 2,000 calories – adults with light jobs
- 2,200 calories – teenagers who are growing and those who engage in physical labor
- 2,800 calories – athletes and individuals with special nutritional needs.
Proteins account for 10-35% of total calorie intake
It is not an exaggeration to say that proteins are the essential component of life because every cell in your body contains them. Skin, bones, muscles, and internal organs are primarily composed of proteins. They can also be found in blood, hormones, and enzymes.
Proteins can be easily found in many different types of food. Legumes, poultry, seafood, pork, beef, dairy products, and starches are all rich sources of protein. However, you should also be cautious with high-protein foods; consuming them in excess can lead to increased fat and cholesterol intake.
The appropriate amount of protein for your body depends on your weight. For example, a woman weighing about 50-55 kg will need 51 g of protein per day, while a woman weighing approximately 55 to 60 kg will require about 64 g. Alternatively, you can calculate an average ratio: for every kg of body weight, you will need 0.8 g of protein to prevent hunger.
Carbohydrates – accounting for 45 to 65% of total calorie intake
Carbohydrates are your primary source of energy, serving as the fuel for your organs to function smoothly without interruption. Carbohydrates include starches and sugars. Starches are abundant in flour, rice, noodles, cereals, and certain vegetables like potatoes and sweet potatoes. Sugars appear in fruits and sweetened processed foods like dairy products, ice cream, and pastries.
Accounting for 45-65% of your daily calorie intake means you should consume about 130 g of carbohydrates across three meals. The reason is that your body takes longer to digest complex carbohydrates compared to refined sugars, so you will expend more energy in the process, and the likelihood of weight gain is lower. Additionally, fruits and fresh milk are naturally more nutritious than candies. Processed foods often contain a lot of calories but provide few vitamins and minerals.
Fats – accounting for 20-35% of total calorie intake
Unlike proteins and carbohydrates, fats are also a form of energy, albeit with added water. Fats contain some important vitamins, help strengthen internal organs, and enhance the immune system’s effectiveness. However, excessive fat intake is not beneficial; it can lead to weight gain, obesity, and associated health risks such as heart disease and high cholesterol levels.
Cholesterol – should not exceed 300 milligrams per day
Everyone knows that high cholesterol levels are dangerous for health, but the body can also suffer from a deficiency. This is simply because everyday foods such as all types of meat, dairy products, and carbonated drinks often contain high levels of cholesterol. What you need to do now is to limit these foods and instead opt for those that contain little or no cholesterol, such as vegetable oils, green vegetables, and fruits.
Additionally, soluble fibers can help reduce cholesterol levels and control blood sugar. You can find this type of fiber in oats, legumes, and certain fruits like apples, oranges, strawberries, and grapes.
