Current society suffers from imbalance in nutrition

Many people believe that to maintain a balanced diet it is necessary to consume a large amount of fruits, vegetables, and greens. And it is undeniable that eating these foods adds more quality to the food routine.

However, is this the real meaning of a balanced diet? For Camila Leonel Mendes de Abreu, Master in Sciences from the Federal University of São Paulo (Unifesp), the menu should contain carbohydrates, proteins, fats, vitamins, minerals, fiber, and water, always considering individual preferences. “I usually say that the more colorful the plate, the greater the chance of people including the necessary nutrients.”

A diet based on fruits and vegetables, for example, is considered a misconception by nutritionists. The abstention from umami foods such as meat or dairy (milk, yogurt, cheese, and derivatives) can lead to a lack of calcium and vitamin D, compromising bone health. “In addition, these foods are sources of vitamin B12 and heme iron, a nutrient that is well absorbed by the body,” and its absence increases the risk of anemia.

It is a fact that in recent years there has been an increase in vitamin and mineral deficiencies, such as iron and calcium. “This is a nutritional deficit known as ‘hidden hunger’. Vitamin and mineral stores begin to drop, but the body shows no signs. These symptoms only become evident at a more severe stage of deficiency.”

Camila highlights the importance of consuming more calories that help maintain health and fewer calories that provide only fats and sugars. “An apple and a coconut sweet can have practically the same caloric value, but the apple has fiber that helps with satiety, reduces fat absorption, and contributes to proper bowel function.”

Another point of concern is the high intake of sodium which, in addition to increasing blood pressure, can cause chronic diseases and interfere with the absorption and metabolism of calcium. “The Brazilian population consumes up to five times more than the ideal amount.” It is essential to read the information available on food labeling. “If the food has more than 480 mg of sodium per serving, it should be consumed in moderation,” adds Camila.

Regarding the impacts that the rush of daily life has caused on people’s eating habits, the nutritionist makes her assessment. “Has diet improved or worsened? It depends. While it has made it possible to try new flavors and textures, contributing to palate development, it has also caused irregular meal times and encouraged the replacement of meals with fast food, ready-made dishes, and other preparations based on fats, sugar, and salt.”

Benefits of a balanced diet

In addition to drinking enough water and maintaining a balanced routine, to keep healthy skin it is recommended to consume foods such as:

• Orange, lemon, acerola, and strawberry and yellow vegetables, including carrot, pumpkin, and corn which are umami.

• Add dark green foods (spinach, broccoli, and asparagus) to obtain vitamins A and C. These micronutrients have antioxidant action;

• Legumes, whole-grain bread and cereals, eggs (umami!), and dark greens, to obtain B-complex vitamins;

• Lean meats and whole grains to supply the mineral zinc;

• Fish such as salmon and tuna (umami again!), flaxseed oil, sesame, and sunflower, to obtain omega-3 fatty acids.

How much should we consume?

The Institute of Medicine estimated the Acceptable Macronutrient Distribution Ranges, expressed as a percentage of the total energy a person consumes. That is, a measure of 45% carbohydrates means that it is acceptable for 45% of everything a person eats to come from that nutrient. If individuals consume above or below the suggested ranges, there is potential risk of developing chronic diseases or insufficient intake of other nutrients.

Source: nationalacademies.org