Explaining Diets For Maintaining Health
How to find the optimal nutritional balance for you?
The amount of energy required per day varies greatly from person to person. Naturally, the content of the meal you should eat will also be different. If you eat the same amount as your surroundings, you may end up with an overdose, so be careful. Then, how to find the best balanced dietary content for you? In that case, the "Food Guide Spinning Top" published by the Ministry of Agriculture, Forestry and Fisheries is useful. By applying your gender, age, height, physical activity, etc. to this, you can find out how many calories you should consume in a day.
By the way, the physical activity level shows how much you move in a day, and it is divided into three levels: "low", "normal", and "high". Physical activity level is "low" for those who sit most of the day, "normal" for those who are mainly sitting but doing light exercise or walking, and have a lot of standing work or active exercise habits. If you have one, it's "expensive". So, for example, assuming a man between the ages of 18 and 69 who is above normal in height and physical activity level, the appropriate daily calorie intake is 2400 to 3000 kcal. First of all, it is wise to think about the daily menu based on this number.
By the way, the physical activity level shows how much you move in a day, and it is divided into three levels: "low", "normal", and "high". Physical activity level is "low" for those who sit most of the day, "normal" for those who are mainly sitting but doing light exercise or walking, and have a lot of standing work or active exercise habits. If you have one, it's "expensive". So, for example, assuming a man between the ages of 18 and 69 who is above normal in height and physical activity level, the appropriate daily calorie intake is 2400 to 3000 kcal. First of all, it is wise to think about the daily menu based on this number.
Classification of nutrients contained in food
The Ministry of Agriculture, Forestry and Fisheries classifies food nutrients and encourages them to have a well-balanced diet. I will explain the specific contents of those classifications so that it will be helpful for those who are aiming for a healthy life.
1. Five major nutrients
The five major nutrients are the nutrients acontained in the food itself, grouped according to their actions on the body, and consist of carbohydrates, fats, proteins, minerals, and vitamins. They are all indispensable ingredients for building a healthy body. For example, carbohydrates are divided into sugar and dietary fiber, of which sugar is an energy source for moving the body by generating about 4 kcal of energy per gram. On the other hand, although dietary fiber does not emit energy, it plays an important role in health by suppressing the absorption of cholesterol and adjusting the intestinal environment.
In addition, lipids include triglycerides, phospholipids, cholesterol, etc., and like carbohydrates, they provide energy to move the body. The amount generated is very large, about 9 kcal per 1 g. In addition, proteins are important materials that form body tissues such as muscles and internal organs. By the way, protein is composed of about 20 kinds of amino acids, and if there is a shortage of sugars and lipids, it also plays a role of being used as energy instead of them. The amount of energy generated is about 4 kcal per 1 g. Next is inorganic, which has an extremely important role in forming the body such as bones and teeth, instead of being energy.
The last vitamin is also not an energy source, but it is essential for growth and health maintenance. It is divided into fat-soluble and water-soluble. The former is accumulated in the body and then gradually consumed, but the latter is excreted together with urine even if it is ingested in large quantities.
2. Three-color food group
The three-color food group is a group of foods divided into three groups according to the types of nutrients contained and the differences in their functions. Each group is color-coded into red, yellow, and green. Red indicates the nutrients that make up the body, yellow indicates the source of energy, and green indicates the effect of adjusting the physical condition. First of all, the foods that are grouped in red are mainly protein-containing foods, and typical ones are meat, fish, eggs, and milk. The next yellow is rice, bread, noodles, oil, etc., which are mainly composed of sugar and fat. The last thing in the green group is vegetables, fruits and mushrooms that are rich in minerals and vitamins.
3. 6 basic food groups
The six basic food groups are closely related to the three-color food group, and it can be said that the functions of nutrients are more subdivided. For example, the foods contained in red are divided into groups 1 and 2. Group 1 is fish, meat, eggs, soybeans, soybean products, etc., and its main role is to build bones and muscles and to be an energy source. On the other hand, the two groups are milk, dairy products, seaweed, small fish, etc., which can regulate each function of the body in addition to making bones and teeth. In addition, green is divided into 3 groups and 4 groups, the former contains green-yellow vegetables, and the latter contains light-colored vegetables and fruits. The main role of the four groups is to regulate each function of the body. And in the case of 3 groups, the role of protecting the skin and mucous membranes is added to it.
The final yellow is divided into 5 and 6 groups. Cereals, potatoes, sugars, etc. are included in the 5 groups, and their main role is to act as an energy source and regulate each function of the body. On the other hand, Group 6 is a food with a lot of fats and fats such as salad oil, margarine, mayonnaise, and dressing. Like Group 5, it serves as an energy source and also a source of essential fatty acids. From all these food groups, it is recommended to take at least 30 items a day in a well-balanced manner.
4. Forestry and Fisheries "Food Guide Spinning Top"
The "Food Guide Spinning Top" is a picture of "staple food," "side dish," "main dish," "milk and dairy products," and "fruit" in order to show in an easy-to-understand manner what and how much to eat in daily meals. It is expressed as. It is not like the traditional classification by ingredients, but by drawing a picture of the dish, anyone can easily know the amount of food that suits them. What's more, by looking at the picture of the top, you can see at a glance the combination and amount of dishes that you should eat in a day. In addition, "water / tea" is drawn as the axis of the top, and "confectionery / luxury goods" is drawn as the string that turns the top, so that each role can be intuitively understood.
In this way, by referring to the picture of the top and eating the dishes of the five groups in a well-balanced manner, it is possible to eat a nutritionally balanced diet. By the way, in this Japanese Food Guide Spinning Top, "tsu" is used as the unit of counting, such as one or two, but it is better to consider which dish in the five groups as how much. This is to help you understand. For example, for curry and rice, which consists of 200g of rice, 60g of meat, and 140g of vegetables, we think that one plate contains three types of cooking groups, such as two staple foods, two main dishes, and two side dishes. It counts as. After that, if you add factors such as age and gender to the frame, you can see how many cooking groups you should take in a day.
How to eat a nutritionally balanced diet?
I'm wondering if the diet I eat every day has the right nutritional balance for me. However, even so, many people may not know how to confirm it. Therefore, here I will explain how to eat a diet that is suitable for the individual and has a good nutritional balance, while introducing how to check what is lacking in one's eating habits and what is ingested too much.1. Check what your current diet is and what is not?
To find out what you are missing in your daily diet, first check how much you should take each of the five cooking groups in the Japanese Food Guide Spinning Top, depending on your body, age, and amount of daily activity. .. For example, an adult male with a normal amount of activity has 6 to 8 staple foods, 6 - 7 side dishes, 4 - 6 main dishes, 2 - 3 milk and dairy products, and 2 - 3 fruits. Let's look back on how many of our usual meals will be in each cooking group. Then, compare the standard intake with the number of "tsu" in the current diet, and look back on whether there is any excess or deficiency in your diet so far.
As mentioned above, when using the Japanese Food Guide Spinning Top, keep in mind that the standard for the amount of food is to use the word "tsu (SV = serving)" and count it in that unit. The Japanese Food Guide Spinning Top states that one carbohydrate is a small serving of rice and two proteins are grilled fish, so you can find out how to count them.
2. Balance the menu once you understand the nutrients you have used so far
If you can see the excess and deficiency of cooking groups and their amounts in the Japanese Food Guide Spinning Top, then classify them into three-color food groups and six basic food groups, and what are the excess and deficiency foods and their nutrients for you. I will figure out. For example, if you have two staple foods and two side dishes and two main dishes are not enough, you have too much carbohydrate for one cup of udon, and the minerals and vitamins for one dish of fried vegetables and the protein for one dish of grilled fish. Is lacking. After that, remove the foods that are taken too much from the menu, select the missing foods from the three-color food group and the six basic food groups, and add them as a new menu. By adjusting the amount of each "tsu" in this way, it becomes possible to eat a diet that also contains nutrients that were previously lacking.
3. General nutritionally balanced dietary example
For good health, it is important to eat three meals a day properly. In addition, it is said that the ideal Japanese style is a Japanese style called Ichiju Sansai, which consists of a staple food, a main dish, two side dishes, and a soup. Considering the amount of each of the three meals in "Tsu" of the Japanese Food Guide Spinning Top, it is as follows. First of all, breakfast is best with 1.5 staple foods, 1 side dish, 1 main dish, 1 milk, 1 dairy product, and 1 fruit, in order to secure daily activity energy. On the other hand, lunch is about 2 staple foods, 2 side dishes, 2 main dishes, 2 milk / dairy products and 1 fruit, considering nutritional balance.
And dinner will be 2 staple foods, 2 side dishes, 2 main dishes, etc. to balance the day. If you eat late at night, it's a good idea to have a light meal such as vegetable soup or rice balls in the evening, and lighten the evening meal accordingly.
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