Proper nutrition planning
The goal of proper nutrition planning is to provide nutrients according to individualâ€™s needs and appropriate food intake that will provide energy and biological values in order to preserve and improve health.
Proper nutrition includes the following:
- Food containing enough nutrients and calories for the nutritional needs of each individual.
- A balanced intake of solid and liquid food.
- Ensure that each individual is full and satisfied with the taste of the food he or she eats.
However, although at first glance it may seem simple, creating a diet plan for each individual is not an easy thing to do, because of the simple reason that none of us are the same. Some of us have the same energy needs, but different body types â€“ body composition (different muscle mass percentage and body fat percentage), and therefore some diets should be planned with food that have a high percentage of protein than other food. Our body is very complex, which is why we should take into account many factors when planning a proper diet. Some of these factors are the following:
- Body types (body composition). There are several body types and this is a very important factor in the nutrition planning.
- Energy requirements. Each of us has different energy needs, depending on body weight, height, age and physical activity.
- Your health status. Before you start planning your diet, you should consider measuring the levels of vitamins and minerals in your body. If you have vitamin or mineral deficiency, then your nutrition plan should be created according to the observed deficiency.
- Genetic factors. Are your parents obese or overweight, and if so, which type of obesity do they have? Knowing the genetic factors may help planning your proper nutrition. No special tests are required, it is easily determined by taking your detailed history.
- The level of physical activity.
- The environment.
These are just some of the factors that should be taken into account when planning a diet, but not the only ones.
Usually, the first step in planning the individual diet of each individual is calculating his or her energy needs. Knowing your energy needs and energy value of the food you eat allows you to create a meal plan that will satisfy your energy needs.
Creating proper nutrition plan that will provide you with adequate energy intake is really easy. It can be done by anyone who is good at math.
But the goal of proper nutrition is not only the adequate energy intake. On the contrary, the nutrition planning is very complex and you should not allow anyone to create your diet plans or use different diet plans just because your friend recommended it to you. Even if that diet plan worked for your friend, it does not mean that it will be good for you.
Therefore, do not allow anyone to create your diet plans and do not do it on your own. Ask experts in the field of nutrition to help you. The old saying goes:
"Health enters through the mouth."
The first thing you need to do is to calculate your daily energy (calories) needs. Our calculator will calculate your daily energy (calories) needs by summing up the energy needed for basal metabolism (the minimum amount of energy needed for normal functioning of the body at rest in the supine position), postprandial thermogenesis (heat that is released in the body after we eat food) and physical activity. This is the best way of calculating your energy (calories) needs, and it is recommended by all nutrition experts.
Another important thing when planning a proper diet is also planning your protein, carbohydrates and fats intake. Each of these compounds releases a certain amount of energy (from 1 g of compunds):
Proteins: 4 calories
Fats: 9 calories
Carbohydrates: 4 calories
Protein should make up about 10 â€“ 15 % of the daily calories. Calculate your daily protein requirements by using this protein calculator.
Daily protein requirements depend on age, gender and physical activity. Men need more proteins than women. If you are physically active you will need more proteins than people who are not physically active. Daily protein requirements are also increased in the period of growth and development of the organism.
Carbohydrates should provide 55 â€“ 65 % of the daily calories, whereby it is advisable to get the most of your carbs from fruits and to avoid simple sugars (all kinds of sweets). Calculate your recommended daily carb intake by using this carb calculator.
Fats should provide not more than 30 % of the daily calories. Of these 30 %, 15 % should be monounsaturated fatty acid, 5 % polyunsaturated fatty acids and 10 % saturated fatty acids. Calculate how much ounces (grams) of fat per day you need by using this daily fat intake calculator.
When you are done with calculating your energy needs, daily protein requirements, recommended daily carb intake and recommended daily fat intake by using our calculators, you are ready to choose a diet plan based on your individual characteristics.