14/07/2021
🥙What is a ?
A balanced diet gives your body the nutrients it needs to function correctly. To get the nutrition you need, most of your daily calories should come from:
- fresh fruits
- fresh vegetables
- whole grains
- legumes
- nuts
- lean proteins
🥘About
The number of calories in a food refers to the amount of stored in that food. Your body uses calories from food for walking, thinking, breathing, and other important functions.
The average person needs about 2,000 calories every day to maintain their weight, but the amount will depend on their age, s*x, and physical activity level.
Males tend to need more calories than females, and people who exercise need more calories than people who don’t.
Current guidelines list the following calorie intakes for males and females of different ages (refers photo).
Source: https://health.gov/.../previous-dietary-guidelines/2015
The source of your daily calories are also important. Foods that provide mainly calories and very little nutrition are known as “ calories.”
Examples of foods that provide empty calories include:
- cakes, cookies, and donuts
- processed meats
- energy drinks and sodas
- fruit drinks with added sugar
- ice cream
- chips and fries
- pizza
- sodas
However, it’s not only the type of food but the ingredients that make it nutritious.
A homemade pizza with a wholemeal base and plenty of fresh veggies on top may be a healthy choice. In contrast, premade pizzas and other highly processed foods often contain empty calories.
To maintain good health, limit your consumption of empty calories and instead try to get your calories from foods that are rich in other nutrients. 🍴
