Dr. Pramod Tripathi, Founder of Freedom From Diabetes Health Center (India) - said that balancing nutrients and calories is not just about calculating the number of calories but also about choosing nutritious foods, ensuring diversity and reasonableness in the diet.
Dr. Pramod Tripathi guides you on how to ensure a balance between nutrition and calories in your diet, including:
Determine daily calorie needs
Everyone has different calorie needs depending on age, gender, activity level, and other factors. Therefore, you need to determine your specific daily needs and goals to determine your energy needs.
Calculators like TDEE (Total Daily Energy Expenditure) can help with this process.
Provide complete nutrition
Protein: About 10-35% of total daily calories. Protein helps build and repair body tissue.
Carbohydrates: About 45-65% of total daily calories. This is the main source of energy for the body, especially for the brain and muscles.
Fat: About 20-35% of total daily calories. Fat is necessary for vitamin absorption and protection of body organs.
Vitamins and minerals: Make sure to eat enough foods containing vitamins (A, C, D, E, K, B group) and minerals (calcium, iron, magnesium, zinc) from fruits, vegetables, nuts, meat, and dairy products.
Choose foods that are nutritious but low in calories
Foods that are rich in vitamins, minerals, and other nutrients that are essential to the body, but low in calories, include: green vegetables, fruits, whole grains, nuts, and low-fat foods.
Portion control
To balance nutrients and calories, you need to control your portion sizes. Even if a food is rich in nutrients, if you eat too much, your body can still get too many calories.
Eat a variety of foods
Eating a variety of foods from different food groups helps you get adequate nutrition without lacking any nutrients.
Combine foods from groups such as: fruits, vegetables, whole grains, beans, lean meats, fish, eggs, dairy products and vegetable oils.
Tailored to your health goals
If your goal is weight loss: Create a reasonable calorie deficit by consuming fewer calories than your body needs, but still ensuring adequate nutrition.
And conversely, increase your calorie intake from nutrient-rich foods and protein to help your body build muscle to help gain weight.
Watch out for fats and sugars
Fats: Choose healthy fats from sources like olive oil, chia seeds, avocados and nuts, instead of saturated or trans fats from processed foods.
Sugar: Limit your intake of refined sugar and sweets that are high in calories but low in nutrients. It is best to get your sugar from fruits and natural foods.
Listen to your body
The natural feelings of hunger and fullness are how your body signals how much food it needs. However, eating habits are not based solely on hunger, but also on specific nutritional needs.
Regularly monitor your health (e.g. weight, energy levels, skin and hair condition, immunity) to adjust your diet accordingly.
Drink enough water
Water is important to support metabolism and maintain body balance. Make sure you drink enough water every day to keep your body functioning efficiently.
