Nutrient composition of food

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A diet is a structured but open food plan, aimed at reducing the absolute energy intake of an individual, attenuating the caloric performance of the food provided and correcting the anomalies of the eating pattern.

To carry out a balanced diet you have to take into account the variety of food groups:


Nutrients in the diet



Meats: They are an important source of essential amino acids, B vitamins, iron, zinc, sodium and phosphorus, they also provide remarkable amounts of saturated fats and cholesterol, so it should be consumed moderately by selecting those cuts with less fat.

Fish: They are a good source of protein and iodine. It is advisable to alternate its consumption with that of meat, and use culinary preparations that require lower amounts of fat.

Eggs: Its highest fat content is in the yolk. It is recommended to consume them at all ages and in special physiological circumstances such as pregnancy, lactation and old age. It is not proven that they raise blood cholesterol.

Milk and dairy products: They provide nutrients of high biological value, such as proteins, lactose, vitamins and calcium. It is recommended to take 2 to 4 servings daily, depending on age and physiological state. Until after school age, skimmed products should not be taken, but in later stages due to their lower fat content.

Legumes: Its nutritional benefits are obtained by starch, fiber and linoleic acid that reduces cholesterol levels. They have good digestibility and their proteins are of high biological value.

Cereals and potatoes: They should be the fundamental basis of a healthy and balanced diet. Whole grain flours are richer in fiber, vitamins and minerals.

Fruits, vegetables and vegetables: They are a very important source of vitamins, minerals, fiber, antioxidants and phytochemical agents.

Nuts: They provide a large amount of energy (5.3-6.6 Kcal / g) due to their high lipid content, which are mostly unsaturated fatty acids. Its consumption should be moderate. They also contain a lot of fiber, mainly insoluble and are a good source of plant-based protein.

Sweets and sugary drinks: Their consumption in excess can increase the risk of tooth decay, obesity or displace the intake of other foods of greater nutritional interest. Their consumption should be limited.

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