There is no doubt that we all want to live healthy and eat healthy. But more than often the problem is that we really don’t know how much to eat or what to eat. This kind of creates a health problem as some nutrients are not received by the body. This could mean that in the long run, you are depriving yourself off a food group or a nutrient completely. Hence it is vital to have an idea about the nutrition you need along with a diet chart that guides you on the same. Remember that here the measures are given in terms of energy generated or kilojoules.
Here Are Is Daily Nutrition Diet Chart For A Healthier You:
The average daily or needed protein requirement of women is about 45-60g/day and for men it is about 65-80g/day. This includes a healthy intake of milk, eggs, dairy products, fish, lean meats. For vegetarians, it means that you should have at least one big cup of either kale or spinach or any other leafy green. Non-vegetarians should have at least 2 eggs here along with other dairy sources. Dairy products are a must-eat for both men and women.
Fat Intake On Daily Basis
The average fat intake of the body should be at least 30% of total energy intake so that is about 70g/day. However, the fat intake here is actually healthy fats and not the saturated fats. So you should be consuming at least a bowl full of nuts here along with having more of olive oil or clarified butter. Along with this, you can also have salmon, avocado, etc. that are high in the content of essential fats and provide the body with apt nutrition. Saturated fat should not be more than 10% of your complete energy intake. This means it should be at least 24 grams a day and not more. If it is less, that is still ok.
Ideally, your carbs intake everyday should be about 50% of your total energy intake. So that means that you can have about 250-300 grams of carbs in a day. This includes the bread that you have at breakfast along with rice or other bread forms. Ideally, two slices of bread during the morning, a bowl of rice in the afternoon with a slice of bread and may be 1-2 rotis or rice at night should suffice this requirement. Remember to eat rice for at least one meal. You can have brown rice or even barley here instead, but you need that bit of starch with carbs too.
For women the fibre intake should be at least 25 grams in a day for men it should be 30 grams. So this means that more of oats in your diet along with barley and wheat. You should remember that you should also be having more of fresh fruits and vegetables with peels on it. Ideally, have 3-4 different kinds of fruits in a day along with vegetables. Raw ones are highly suggested. Ideally, fibre should be consumed in higher quantities to aid digestion. You should try to avoid overcooking fibres too. Have a bowl of cereal at breakfast, multigrain bread at lunch and may be quinoa for dinner to get your dried fibre intake.
The other minerals in the body are also essential. For instance, sodium should not be more than 900-2300 mg in a day. Usually 1600 mg is the average limit set for the same. So keep that salt intake regularized. Along with this, calcium intake should be at least 1300 mg for older adults. You should drink 2 glasses of milk a day or have 2 bowls of yogurt along with getting calcium from other sources like vegetables, fruits, cereals and of course non-vegetarian dishes too. Iron intake for the day is about 18mg/day for women and about 8 mg for younger women. Men should have at least 15 mg or iron a day. In this reference, you should remember that iron also needs protein and calcium for easier absorption. So make sure that you eat lots of leafy greens and iron-fortified cereals in your diet. One cup of each a day is highly recommended. It means that you strike the right balance of fibres along with getting the right amount of iron.
Calculating Your Intake
Remember that the above nutrition chart is apt for people of average height, weight and body. But often, these nutrition requirements tend to change. Some people may suffer from health issues and need higher nutrition. Those with sedate lifestyles need lower nutrition levels. Along with this, athletes and harder working people need more energy. People with deficiencies may need more of calcium or iron. So to get your personalised chart, it is best to consult a nutritionist.