It can be tricky to find the right balance between getting enough nutrients and properly maintaining your weight. People need certain levels of micro- and macro-nutrients, including healthy fats, and striking the right balance can be very tricky. While many people want to lose weight or stay thin, they can run the risk of malnutrition, health problems, and even death. So, in the interest of maintaining a healthy weight while getting adequate nutrition, what is the minimum daily nutrition intake you should be taking?
Nutrient Intake and Caloric Intake
A person’s minimum daily nutrition intake depends on the number of calories they should be eating to maintain or achieve a healthy weight. For example, for a person who needs 2000 calories per day, a good daily diet should provide at least 50g of protein, 300g of carbohydrates, 25g of dietary fiber, and about 45g of fat. Someone with higher calorie needs will need more, while someone with lower needs will need less.
Getting Enough Vitamins and Minerals
A good diet should supply at least 5000 IU of vitamin A, 60 mg of vitamin C, 400 IU of vitamin D, and 30 IU of vitamin E, 1000 mg of calcium, 3000 mg of potassium, and 18 mg of iron, among others. The best way to meet these needs is to eat a well-balanced diet including:
- Whole grain
- Lean protein
- Sources of mono- and polyunsaturated fats
Multivitamins can help fill in any gaps in an otherwise good diet. Some people may have higher vitamin and mineral needs, so it’s a good idea to talk to your doctor about whether or not your diet is right for you.
Some foods are more nutritious than others. Fruits and vegetables are very nutrient-dense foods, meaning that they contain a lot of vitamins and minerals for a relatively low number of calories. Fish, shellfish, peanuts, and soy are alsonutritious foods that can help add fat and protein to your diet. Some foods, often called “super food”, are known for having a high level of antioxidants. While most antioxidants (with the exception of some vitamins like vitamin E) aren’t essential nutrients, they still help contribute to good health by slowing the aging process, protecting cells, and preventing cancer and other diseases.
The ideal diet varies from individual to individual, but everyone’s body needs fat, protein, carbohydrates, fiber, vitamins, and minerals for optimum health. By meeting your body’s needs, you’ll be able to avoid deficiencies and maintain a healthy weight.