The perfect human diet can be defined from various perspectives. According to the majority of members of society, it is being fit and in a healthy weight. The nutritional requirements are different for each person. The diet and nutrition required for a person depend upon age, gender, and physical activities. A more active person will require more carbohydrates and proteins. Similarly, the case is with slow and sluggish people they need the consumption of low calories diet to remain an active state.
Do not take the right diet can lead to various diseases including obesity, tooth decay, high blood pressure, high cholesterol, heart disease and stroke, osteoporosis, and many other diseases. Among them, some diseases like marasmus and kwashiorkor can be fatal which is the result of not taking the right amount of proteins. But before diving deep into the details of a perfect human diet lets have a birds-eye-view on a balanced diet.
The diet which contains carbohydrates, fats, proteins, and minerals in an adequate proportion is called a balanced diet. It is taking a diet consisting of all the nutrients that are in the proper amount required for healthy growth and cell division of our body and that’s what we called the perfect human diet. Taking a balanced diet reduces the risk of being obese and also keeps the cholesterol and sugar level normal. Do not take a balanced diet may lead to various diseases including being obese, tooth decay, high blood pressure, high cholesterol, heart disease and stroke, osteoporosis, and many other diseases. Some diseases associated with taking a non-balanced diet can be fatal including marasmus and kwashiorkor, which are caused by the deficiency of proteins in our body.
Our body requires a proper amount of certain vitamins for the proper functioning of the immune system (the body’s defence system against various bacterial and viral infections). If the body lacks those vitamins, we are more likely to catch different diseases. In short, a balanced diet is the consumption of all those nutrients which are required for normal metabolic functions of our body in the proper amount.
Balanced diet chart
Men between the age of 20 to 60 years require a more calories diet as compared to females, children, and the elderly due to being more active and more energy needs. Sedentary men require cereals 460 grams, 40 grams of pulses, 150 ml of milk, 40 grams of oil and fats, 30 grams of sugar, and 50 to 60 grams of vegetables. While active men require cereals of 670 grams, 60 grams of pulses, 250 ml of milk, 65 grams of oil and fats, 55 grams of sugar, and vegetables of 40 to 80 grams per day to remain healthy.
Sedentary females require 410 grams of cereals, 40 grams of pulses, 40 grams of vegetables, 100 ml of
milk, 20 grams of oils, and fats 20 grams of sugar to remain healthy. While active females require 675 grams of cereals, 50 grams of pulses, 100 grams of vegetables, milk 200 ml, 40 grams of oils and fats, 40 grams of sugar to remain healthy and maintain their perfect human diet.
Balanced diet for weight loss
Being obese and having more than the normal weight leads to several diseases which include an increase in cholesterol level in the blood, higher blood pressure, and inability to carry out daily life functions. If a person’s weight is above his body mass index, he/she should focus on weight loss. Nutritionist recommends different types of diet plans to e weight without any harm or damage to the body to live a healthy and active life. This may include reducing the amount of carbohydrates d per day. Reducing the carbohydrates reduces the appetite making it easier for us to avoid overeating ( one of the major causes of being overweight ). Increasing proteins in our diet can also be proved very beneficial in weight loss. Taking more amount of proteins increases the expenditure of calories, resultantly it decreases obsessive thoughts about food by almost 60%. Moreover, you should eat plenty of vegetables and fruits. Drinking plenty of water can also help to consume more calories, thus helping in weight loss.
Avoid drinking alcohol as it contains more amount of calories and can increase your weight. Alcohol consumption is also considered unhealthy for human bodies. You should have a proper meal plan for weight loss. Always follow your meal plan and never act against it to ensure weight loss without losing health.
The most important step required to reduce your weight is taking regular exercise and adopting a healthy and active life. You should participate in healthy physical activities like jogging, playing basketball, swimming, and other physical games. Adults require at least 30 minutes of physical activity to remain in a healthy state. So if you want to lose your weight make sure your body is physically active with different kinds of exercises.
Nutrients list for the perfect human diet.
Taking a perfect human diet requires eating the right amount of foods to ensure the consumption of an adequate amount of all the nutrients and to stay healthy and active. Dietary deficiency of any nutrient can lead to a disease that can be only recovered by taking that nutrient in a person’s diet. To ensure the normal uptake of all the nutrients you should take the proper amount of carbohydrates, fats, proteins, minerals, and other nutrients.
They are the organic compounds mainly composed of carbon, hydrogen, and oxygen. They are broken down into glucose by our s Carbohydrates are of three forms sugar, starch, and fibers. They give us quick energy, as they are mostly digested in our oral cavity by saliva itself. Carbohydrates provide energy to our brain ( the body’s boss and control center), thus playing a major role in ensuring the proper metabolism in our body.
Sources of carbohydrates.
Carbohydrates are found in bread, noodles, and pasta. In fruits, they are found in apples, bananas, oranges, melons, mangoes,
and berries. They are also found in dairy products such as milk and yogurt. Carbohydrates are found in snack foods and sweets, candies, cookies, and cakes.
Importance in our body.
Carbohydrates act as a vital source of energy in our body. If one gram of carbohydrates is fully oxidized it produces four kilocalories of energy. The calories to be consumed daily are taken from the carbohydrates. Excess of carbohydrates is stored in the muscles of our body in the form of glycogen. If there is a shortage of carbohydrates in our body. Our muscles are broken down into amino acids. Therefore to ensure healthy life we should take the proper amount of carbohydrates.
Fats are the organic molecules that are insoluble in water but soluble in organic solvents. Fats help in the digestion and transportation of fat-soluble vitamins like vitamins A, D, E, and K. Triglyceride ( a type of fat ) store energy. If one gram of fat is fully oxidized it produces nine kilocalories of energy.
Sources of fats
Fats are found in olives, avocados, nuts, and peanut butter. They are also found in sunflower, sesame, and pumpkin seeds, flaxseeds, walnuts, fatty fish, soya bean, and safflower oil, and tofu. Other foods that consist of fats are cheese and dark chocolates, whole eggs, fatty fish, nuts, chia seeds, and extra virgin olive oil.
Fats are very important for the
normal metabolism of our body. It helps our body to maintain the temperature of our body, by acting as a part of the skin. It provides energy to the body. The cell membrane which separates the cell’s interior from the external environment is also made up of fats. Moreover, it also produces polyunsaturated fatty acids in our body.
The perfect human diet is the diet that helps our body to maintain its normal cell division and growth. It consists of a variety of foods having a proper amount of nutrients. The Human diet should consist of every that nutrient which is necessary for the normal functioning of our life. It should also consist of proper diet plans including five to eight glasses of water and taking the right amount of nutrients