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<\/p>\nDo we really know what a ‘healthy diet’ means? A healthy diet is one that provides each person with the essential nutrients their body needs in a balanced way to meet their nutritional requirements.<\/p>\n
Humans require five essential nutrients, classified into 2 groups:<\/span><\/p>\n Macronutrients<\/span><\/p>\n (rice, pasta, cereals, potatoes, etc.)<\/span><\/p>\n (chicken, fish, meats, eggs, etc.)<\/span><\/p>\n (nuts like walnut, hazelnut, pecan, etc.)<\/span><\/p>\n Micronutrients<\/span><\/p>\n (broccoli, oranges, tuna, etc.)<\/span><\/p>\n \u00a0(seeds, legumes, dairy products, etc.)<\/span><\/p>\n <\/p>\n For the preparation of a healthy diet, it is recommended to consult a nutritionist because a healthy diet must be adaptable to different stages of life, as nutritional needs vary depending on age, gender, level of physical activity, and lifestyle, among other factors.<\/span><\/p>\n However, if you do not have the budget to see one, here’s a quick guide on how to distribute your meals and an example of a healthy plate based on your weight in kilograms:<\/span><\/p>\n <\/p>\n Example calculation:<\/span> If you weigh 75 kg and are moderately active, you may need between 90 and 165 grams of protein per day (75 kg * 1.2 g = 90 grams) or (75 kg * 2.2 g = 165 grams).<\/span><\/p>\n <\/p>\n Example calculation:<\/span> If you consume 2000 calories per day and aim for 50% carbohydrates, you should consume around 1000 calories from carbohydrates. Since carbohydrates provide approximately 4 calories per gram, that would be about 250 grams of carbohydrates (1000 kcal \/ 4 kcal per gram).<\/span><\/p>\n <\/p>\n Example Calculation:<\/span> Following the previous example of 200<\/span>0 daily calories, if 30% comes from fats, that would be approximately 67 grams of fat per day (2000 kcal * 0.30 \/ 9 kcal per gram).<\/p>\n Example of a Healthy Plate:<\/span><\/p>\n <\/span><\/li>\n <\/span><\/li>\n <\/span><\/li>\n Approximate Nutritional Value: Proteins: 37.5 g (from chicken) Carbohydrates: 45 g (from white rice) Fats: Approximately 15 g (from pecan nuts and olive oil in the salad)<\/span><\/p>\n <\/p>\n Note that this is just one meal. For<\/span>\u00a0a balanced diet, nutritional needs should be distributed across multiple meals, ideally 3 to 4 meals, to ensure variety in foods and meet nutritional goals. Maintaining a healthy diet plays a crucial role in disease prevention, serving as one of our most powerful tools for this purpose. It helps reduce the risk of developing various short-term, medium-term, and long-term diseases associated with inadequate nutrition, such as hypertension, diabetes, obesity, cardiovascular diseases, and even certain types of cancer. Committing to a balanced diet represents the best investment in health that we can make for ourselves.<\/span><\/p>","protected":false},"excerpt":{"rendered":" Do we really know what a ‘healthy diet’ means? A healthy diet is one that provides each person with the essential nutrients their body needs in a balanced way to meet their nutritional requirements. Humans require five essential nutrients, classified into 2 groups: Macronutrients Carbohydrates\u00a0 (rice, pasta, cereals, potatoes, etc.) Proteins (chicken, fish, meats, eggs, […]<\/p>\n","protected":false},"author":6,"featured_media":3608,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[63],"tags":[],"class_list":["post-3607","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habitos-saludables"],"acf":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/intikisa.com\/es\/wp-json\/wp\/v2\/posts\/3607","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/intikisa.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/intikisa.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/intikisa.com\/es\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/intikisa.com\/es\/wp-json\/wp\/v2\/comments?post=3607"}],"version-history":[{"count":7,"href":"https:\/\/intikisa.com\/es\/wp-json\/wp\/v2\/posts\/3607\/revisions"}],"predecessor-version":[{"id":3618,"href":"https:\/\/intikisa.com\/es\/wp-json\/wp\/v2\/posts\/3607\/revisions\/3618"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intikisa.com\/es\/wp-json\/wp\/v2\/media\/3608"}],"wp:attachment":[{"href":"https:\/\/intikisa.com\/es\/wp-json\/wp\/v2\/media?parent=3607"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intikisa.com\/es\/wp-json\/wp\/v2\/categories?post=3607"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intikisa.com\/es\/wp-json\/wp\/v2\/tags?post=3607"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"\"](\"http:\/\/intikisa.com\/wp-content\/uploads\/2024\/11\/BANNER-BLOG-PERU-2.png\")
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