All fats contain 9
calories per gram.
It is advisable that no
more than 20% of the total daily calories derive from the fats and less than
8% of these should be saturated fats, 15% of these should be polyunsaturated.
Cholesterol should not
be exceed 250 mg. daily.
After oxygen, water is
the most important element for living.
Close to 50% to 70% of
the total body weight is made up from water and ¾ are found within the cells
(intracellular liquid), the leftover water is found in the blood, in the lymph
and in those liquids that surround the cells (extracellular liquid).
The daily requirement
of water is around 1 ml per calorie that we consume in our daily diet. This is
to say that if we consume 2,000 calories daily then our requirement should be
2,000 ml or 2 liters.
The liquids we drink
supply us with a great amount of water, but food also supplies us with water.
There is a great
controversy as to whether water should be taken before, after or during meals.
This is definitively of NO importance whatsoever as long as the basic
requirements are fulfilled.
Water loss comes mostly
from the kidneys (urine), then from the skin (perspiration), from the lungs
(respiration) and a minimal part from the intestines (evacuation).
An adequate diet need
not be difficult or boring. The basis of healthy nutrition is that it be
complete, sufficient, balanced, nutritive, varied, pleasant to the eye, the
smell and the taste.
For it to be complete
the daily meals must include all of the groups: