Umami in your kitchen
It is in tomatoes, cheese, fish… in many everyday foods. See where to find the fifth basic taste.
How much should we consume daily of each nutrient?
Both fat, protein, and carbohydrates should be present in the menu. See how much to consume daily of each nutrient.
Proteins
The recommended amount is made according to the person’s lifestyle and weight.
- Those who do not exercise = it is recommended to consume between 0.8 g to 1 g per kilo of body weight.
- Those who do aerobic exercise = it is recommended to consume 1.2 g to 1.4 g per kilo.
- Those who do weight training = should consume 1.4 g to 1.7 g per kilo of body weight.
Carbohydrates
They should represent 45% to 60% of the caloric value consumed daily.
- 2,000-calorie daily diet = between 900 and 1200 calories should come from this type of food.
- For those who practice physical exercise, the recommendation is made according to body weight (5 to 10 g per kilo of body weight).
Fat
Each person should consume 20% to 35% of fat considering the total caloric value of their daily diet.
Remember: invest in beneficial fats, such as those found in olive oil and deep-sea fish (such as tuna, sardines, and salmon). Eliminate trans fat (used in the preparation of filled cookies, for example) from the menu!
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