It is impossible to sustain our lives without food. But most of us do not know how much food I must eat every day. A strong, disease-free and healthy body is required for daily activities and movement. And food is needed to maintain this healthy body. Food builds, enhances and replenishes the body; Increases heat energy and performance. It also assists in keeping the disease free. Besides, it helps the healthy body to be cured. However, there are many categories of food. And it is very important for the body to know how much food is needed to keep the body healthy. Do I know how much food I eat a day? As a result these articles only for you. Read this article from first to last.
How much food should I eat a day?
Food contains six main nutrients. These are: Carbohydrates, Proteins, Fats, Vitamins, Minerals and Water. These nutrients keep the body’s metabolism active, provide energy for all kinds of work and help keep the body healthy. It is very important, how much food should I eat a day. Therefore, we should know about nutritional food.
Carbohydrates: About 50-60 percent of the total required food energy needs to be consumed in sugary foods.
Proteins: 1 gram per kg body weight (for adults). 2-3 grams per kg body weight (for 4 year old child). 1.8 grams per kg body weight (for 4-18 year olds). 1.5 g per kg body weight (for pregnant and maternity).
Fatty foods: about 35-40 grams (for adults). 2-3 grams per kg body weight daily (baby up to 1 year)
Water: About 1. 2–4. 7 liters depend on weight.
Daily intake of water chart
What is the amount of vitamins and mineral do we need daily?
Vitamin is a Special organic distributor. It helps normal body nutrition and grow from very small amounts in the general diet and increase immunity. That’s called a vitamin. The names of vitamin are Vitamin A, B, C, D, E & K.
Daily intake of vitamin
Vitamin A: Approximately 5,000 IU (for adults). About 6000 IU (for pregnant mothers). About 2000-4500 IU (up to 1-12 years of age).
Vitamin-D: 2.5 micrograms (for adult males). 10 micrograms (for pregnancy, maternity and baby).
Vitamin-E: about 5-10 mg
Vitamin-C: 20 mg (for infants). 30 mg (for adults). 50 mg (for pregnant and maternity women)
Vitamin-B2: 1.4 mg (for men). 1.0 mg (for women). 1.1 mg (for pregnant women).
Niacin: 18.2 mg (for men). 13.2 mg (for women). 15.1 mg (for pregnant women).
Vitamin-B12: 1.0 micrograms (for infants). 2.0 micrograms (for adults). 3.0 micrograms (for pregnant women).
Chart of daily intake of vitamins
Daily intake of Minerals
The human body needs Minerals like vitamins for normal growth and nutrition. Minerals are sodium, potassium, phosphorus, calcium, chloride, iron, iodine.
Calcium: 450 mg (for adults).
Phosphorus: 600 mg (for adults)
Potassium: 2.5 mg (for adults)
Iron: 9 mg (for adults)
Iodine: For adults receiving 150 micrograms
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Slim figure triumphs all over the world now. As a result fat-free, sleek, attractive body shape is everyone’s favorite. But meeting these expectations is not a difficult task. So it is easily possible to have a normal weight and a healthy body through a balanced diet and regular exercise.
A balanced diet is a diet that contains all the essential nutrients for the human body. In other words, only the six essential elements of the human body are considered as balanced food. Besides a balanced diet provides nutritious food according to the needs of the body. By this balanced diet, the body acquires immunity, including loss, intelligence and power production.
In order to make life beautiful, happy and fulfilling, first of all you need a healthy, strong and fresh body. And for this we need proper nutrition. The nutritional value of the members of a society depends on its overall condition. Food is the first human need after birth. This food is the carrier of nutrition. In fact foods that promote body growth, development, replenishment and development of manpower are called nutritious foods. When such food brings health to the body, it is said to have been nourished.