Essential Steps for Developing a Balanced Diet
Steps to Develop a Balanced Diet: To determine the characteristics of the individual for which you have to customize the diet: age, sex, physiological status (pregnancy, lactation, etc.), and physical activity. Establish the energy and nutritional needs met through the diet. To estimate energy requirements, it is considered that the overall energy expenditure in balance must be offset by energy intake from food. This takes into account the basal metabolism, age, sex, and physical activity. Developed. Energy Expenditure: Basal Metabolism: Minimum energy necessary to maintain normal metabolism: activity of internal organs (cardio-respiratory activity), electrical impulses of the nervous system, maintenance of body temperature, and osmotic balance of muscle. Growth: The energy expenditure for growth consists of two components: the energy value of tissue or the product of energy required to synthesize it. Age: In early ages, the energy expenditure of life is higher than that of older individuals. Diet-Induced Thermogenesis: The proportionate energy consumed in digestion, absorption, distribution, storage of nutrients, and also the increase in metabolic heat production in brown adipose tissue (TID <10%). Sex: From the age of 10, small variations are observed by sex, as women generally have more body fat and therefore require less energy than men. Thermoregulation: The body uses energy to maintain a constant temperature in its central core. Psychic factors: emotions, stress, and anxiety can increase oxygen consumption and therefore energy expenditure. Climate: Generally, hot weather results in less energy consumption during cold seasons. Physical Activity: This factor introduces more variability in the body’s energy demand.
Estimation of Nutrient Requirements: Energy requirements define the nutritional content. This will follow the Dietary Reference Intakes (DRIs), representing the best available estimate of each nutrient for optimal health. The DRIs are a good starting point for selecting appropriate amounts of different nutrients. Meeting the DRIs requires careful selection of suitable foods from the hundreds available. Food Composition Tables: They are the main source of information on the components that make up food. The nutrient intake implies that a certain quantity of food is necessary to know the reliability of the data provided and the limitations in their application. Contents of the Tables: They provide information on macro and micronutrient content and contain the caloric value of foods. Sometimes, they include lists of foods that can be considered significant sources for certain nutrients. Table Structure: Double-entry system (food/nutrient) which shows the compound quantitatively analyzed for each food. Factors of Variability in the Tables and Constraints in Employment: The data are representative of an average nutrient content in food. Variability factors include bioavailability, food matrix analysis, and the need for suitable, adequate, and representative samples. Sources of Variability: Variability in food chemistry (fertilizer, climate, harvest time, age, sex). Edible Portion: Normally, data are expressed per 100 g of the edible portion. Nomenclature of food-specific analytical methods for each nutrient. Calculation of energy: 1 kcal = 4184 kJ. Culinary Technology: Usually, the data is raw, but foods are typically eaten cooked. Vitamins are thermolabile.