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ISSN: 2574 -1241
ISSN: 2574 -1241
Received: June 14, 2024; Published: June 25, 2024
*Corresponding author: Duygu Ilke Yildirim, Department of Family Medicine, Selcuk University Medical Faculty, Turkey
DOI: 10.26717/BJSTR.2024.57.008963
Balanced nutrition is essential for a healthy mind and body. This diet should include various food groups and ensure adequate intake of protein, carbohydrates, fats, vitamins, and minerals. Fresh fruits and vegetables, whole grains, foods containing healthy fats (such as avocado, olive oil, and nuts), and protein sources (such as chicken, fish, and tofu) should form the basis of this diet. Additionally, it is important to drink sufficient water and avoid processed, sugary, and fatty foods. Along with nutrition, regular exercise and stress management are also crucial for a healthy mind and body [1-9]. Daily protein, fat, and carbohydrate intake can vary depending on a person’s age, gender, physical activity level, and health status. Generally, the recommended daily macronutrient distribution for adults is as follows:
• Protein: Approximately 10-35% of daily calorie intake should come from proteins. An example calculation is about 0.8-1.2 grams of protein per kilogram of body weight.
• Fat: 20-35% of daily calorie intake should come from fats. Healthy fat sources should be preferred, including avocado, olive oil, nuts, and seeds.
• Carbohydrates: 45-65% of daily calorie intake should come from carbohydrates. Complex carbohydrates such as whole grain products, vegetables, and fruits should be preferred. Consulting a doctor, nutritionist, or dietitian is the best approach to determine individual needs, as these needs can vary depending on a person’s lifestyle and health condition.
Carbohydrates
Simple Carbohydrates are sugars with smaller molecular structures that are quickly digested. Examples include glucose, fructose, and sucrose. These types of carbohydrates are typically found in refined sugars and provide quick energy, but they can cause rapid spikes and drops in blood sugar levels [1,2]. Complex Carbohydrates have longer molecular chains and take longer to digest. These carbohydrates are typically found in foods rich in fiber, vitamins, and minerals. Whole grains, vegetables, and legumes contain complex carbohydrates. These foods raise blood sugar more steadily and provide a longer-lasting feeling of fullness [1,2].
Simple carbohydrates are usually found in refined and processed sugars. Some examples include:
• White sugar
• Corn syrup
• Honey
• Candies
• Sugary drinks
• Products made with white flour (white bread, white rice).
Complex carbohydrates are generally found in natural and minimally processed foods. Some examples include:
• Whole grain products (whole wheat bread, brown rice, whole grain pasta)
• Oats
• Bulgur
• Quinoa
• Corn
• Potatoes
• Peas
• Beans
• Lentils
• Vegetables (such as broccoli, carrots, zucchini)
These foods contain complex carbohydrates and are rich in fiber, vitamins, and minerals. Therefore, it is important to focus on complex carbohydrates when creating a healthy eating plan [1-3].
Proteins
Proteins are large, complex molecules made up of amino acids, which are the building blocks of the body [4-7]. Protein requirements vary depending on an individual’s age, gender, weight, physical activity level, and health status. The generally recommended daily protein amounts are as follows:
1. For the General Population:
o Adults: 0.8 grams of protein per kilogram of body weight. For example, a 70 kg adult would need approximately 56 grams of protein daily.
2. For Active Individuals and Athletes:
o Higher protein intake may be required, typically recommended at 1.2-2.0 grams of protein per kilogram of body weight.
3. Special Conditions:
o Pregnancy and Breastfeeding: Increased needs; protein intake should be higher during these periods.
o Elderly: To maintain muscle mass, they may need more protein, generally 1.0-1.2 grams of protein per kilogram of body weight.
Protein Sources
Protein can be obtained from both animal and plant sources: • Animal Sources: Meat, fish, chicken, eggs, milk, and dairy products.
• Plant Sources: Legumes (beans, lentils), grains, nuts, seeds, soy products (tofu, tempeh).
Calculating Protein Needs
To determine your protein needs, take your weight in kilograms and multiply it by the recommended protein amount per kilogram. For example:
• An average adult: 70 kg x 0.8 g/kg = 56 grams of protein per day.
• An active athlete: 70 kg x 1.5 g/kg = 105 grams of protein per day.
Protein is a critical nutrient for body functions and must be consumed in adequate amounts daily. Ensuring appropriate protein intake according to your needs is important for maintaining a healthy life [4,5]. Healthy protein sources include chicken, fish, eggs, dairy products, red meat, legumes, soy products, and nuts. These protein sources provide essential amino acids for the body and are an important part of a healthy diet [6,7].
Fats
Fats are macronutrients that provide energy, support the absorption of certain essential vitamins, and play roles in various biological functions [9,10]. There are three main types of fats:
1. Saturated Fats
o Typically found in animal-based foods and some plant oils.
o Usually solid at room temperature.
o Excessive consumption can increase LDL (bad) cholesterol levels, raising the risk of heart disease.
2. Unsaturated Fats
o Divided into monounsaturated and polyunsaturated fats.
o Usually found in vegetable oils, fish, and some nuts.
o Liquid at room temperature.
o Beneficial for heart health and can increase HDL (good) cholesterol levels.
3. Trans Fats
o Found in both natural and artificial forms.
o Commonly present in processed foods and are unhealthy.
o Increase LDL cholesterol levels and decrease HDL cholesterol levels.
Total Fat Intake:
• 20-35% of daily calories should come from fat.
• For someone on a 2000-calorie diet, this equates to 44-78 grams of fat.
Saturated Fat:
• Less than 10% of total calories should come from saturated fat.
• For someone on a 2000-calorie diet, this is about 22 grams of saturated fat.
Trans Fat:
• Trans fat intake should be as low as possible.
Sources of Fat:
• Saturated Fat: Red meat, butter, cheese, coconut oil, palm oil.
• Monounsaturated Fat: Olive oil, avocado, almonds, hazelnuts.
• Polyunsaturated Fat: Fish, walnuts, flaxseeds, sunflower oil, soybean oil.
• Trans Fat: Margarine, hydrogenated vegetable oils, some processed foods.
Healthy fats include natural oils like olive oil, avocado oil, coconut oil, flaxseed oil, as well as nuts like walnuts, almonds, and hazelnuts. These fats provide essential fatty acids like omega-3 and omega-6, which are important for heart health and overall well-being [10-12].
Maintaining a Healthy Mood
To maintain a healthy mood, it is important to exercise regularly, eat a balanced diet, get enough sleep, practice stress management techniques (such as meditation and deep breathing), engage in hobbies, strengthen social relationships, and develop positive thinking habits. Seeking professional support can also be beneficial [11-13].
Foods that support a healthy mood include:
1. Omega-3 Fatty Acids: Foods like salmon, sardines, and flaxseeds, which can improve mood and reduce the risk of depression.
2. High-Fiber Foods: Whole grains, fruits, and vegetables, which help regulate the digestive system and stabilize mood.
3. Foods Containing Tryptophan: Tryptophan plays a role in the production of serotonin, a neurotransmitter that can improve mood. Foods like chicory, turkey, milk, and yogurt contain tryptophan.
4. Magnesium: Food’s rich in magnesium, such as almonds, hazelnuts, and pumpkin seeds, support nervous system health and can improve mood.
5. Folic Acid: Foods’s rich in folic acid, such as spinach, broccoli, and chickpeas, can reduce the risk of depression and improve mood.
Consuming these foods regularly can support a healthy mood [7,9,11-13].
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