In a day, the body must meet the needs of about 2,000 to 2,500 calories. The calories needed depend on a number of things, such as gender, weight and age. To comply, we must consume a complete diet.
"There is no single food that can suffice. So we have to eat a wide variety, "Ahmad said on the sidelines of the" Explore the Nutrition of 2018 ".
Ahmad explained,
a portion of food must consist of food sources of carbohydrates (energy), such as rice, bread, sweet potatoes), vegetables and fruits, to milk. He pointed out, in one plate of food servings of fruit and vegetables reached half a plate, quarter rice and side dishes quarters. eating portion, it is also recommended for those who want to lose weight and lower cholesterol. saturated, may add rice Add more vegetables Including reducing the effects of cholesterol, multiply the vegetables, "he said.
For lunch, the portion of food is not acquired as much breakfast. We can also eat alternative carbohydrates.
Ahmad cited, he often consume some pieces of sweet potatoes eaten with salad and fruit. Do not forget, plus protein sources such as eggs or fish.
While dinner should be done at seven and is at least four hours from bed. Because, the stomach takes time to rest from digesting food.In addition, there are misperceptions in some parts of the community about breakfast and lunch.Many still consider lunch need more intake than breakfast because many activities are done during the day. The heaviest food should be breakfast. Because we want to work and study.
As for calories this is quite a complicated question. As you mentioned the calories needed depend on a number of things. One of the most important things we should remember (beside of course gender, weight and age) is a physical activity level. For example, young women who are office workers getting little exercise require about 1800 calories. Young men who are vigorously active need even 2800-3000 calories.
Besides there is a question of not only the QUANTITY, but also the ''QUALITY" of calories. I mean the following. What do we eat to get the required quantity of calories?
e.g.
Person 1 eats a cream cake. This cake has approx. 300 calories/100g.
Person 2 eats a vegetable salad with olive oil (70 calories/per 100 g), steamed chicken breast (115 calories/per 100 g) and grilled vegetables (50 calories/per 100 g).
So Person 1 and Person 2 eat almost the same quantity of calories. But is the quality of these calories the same? NO.
Person 1 eats a cream cake. A cream cake consists of unhealthy FAST SUGARS and saturated fat.
Person 2 eats vegetable salad (healthy slowly-digested carbohydrates) with olive oil (healthy vegetable fat), chicken breast (protein).
So, the same quantity, but different benefits.
That is why two questions are important: how much do we eat(how much calories)? and what do we eat?
It is very hard to answer. Because each researchers have different recomendation