What is the recommended balance of macro and micronutrients in the diet?

Hello,

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I am here to give you the best medical advice.

A balanced or healthy diet should comprise a perfect blend of macro and micronutrients from healthy foods. Nutrition present in food helps the body get energy to carry out various body functions and to maintain metabolism. All possible foods have a combination of carbohydrates, fats, and proteins, along with micronutrients like minerals and vitamins. The use of these macro and micro nutrients are as follows:

1. The body uses carbohydrates as a source of energy.

2. The body uses protein for cell recovery and muscle building.

3. Fat is used to give energy during negative metabolism and also as storage for fat-soluble vitamins.

According to your age, weight, height, and metabolic disorders, you need expert help to guide you with dietary recommendations. Nutrition is a very vast topic to cover in one answer. I suggest the following healthy choices in your diet:

1. Feast on colorful foods. Fill your plate with vibrant fruits and veggies (foods that are red, orange, yellow, and deep green).

2. Eat plenty of grain and legumes. Whole grains like oatmeal, brown rice, whole-wheat pasta, chickpea pasta, and cereals are all enriched with high fiber. Black beans, red beans, and kidney beans are high in fiber and antioxidants.

3. Choose proteins and fats wisely. You need a balance of lean protein (like skinless chicken), fatty fish like salmon (with omega-3 fatty acids), and vegetable protein like two percent milk or fat-free milk or low-fat paneer or cheddar cheese.

4. Avoid trans and saturated fats, such as those found in butter, margarine, salad dressing, fried foods, snack foods, and sweets. Vegetable oils (like olive oil and peanut oil) are good fats.

5. If you use ready-to-cook or eat products, do check the labels and add the serving accordingly.

I wish you good health.

Do revert in case of any further queries.

Thank you.