nutritional daily allowance
Here are the most important daily nutritional allowances provided by the NHS.
To live a healthy lifestyle you must be meeting these requirements as followed...
Key:
g= grams
Bold writing= important information
Water: You must drink 2-3 litres of water throughout the day.
sleep: you must have at least 8 hours of sleep per night in order for your body to function the next day.
Alcohol: You must only consume a total of 14 units of alcohol a week, anymore is considered unhealthy for your body.
Smoking: you should not be smoking at all.
Exercise: you should be doing some sort of exercising for at least 30 minutes a day for all ages to stay active and fit.
These are now food focused healthy allowances you must feed your body each day
Protein: 56g for men & 46g for women. (Macronutrients)
Sugar: 37.5g for men & 25g for women.
Fibre: 38g for men & 21-25g for women.
Carbs: If you are looking to lose weight you should be eating 50-150g of carbs a day. If you are looking to put on weight you must then have 225-325g of carbs a day. (Macronutrients)
Fats: 30g for men & 20g for women. (Macronutrients)
However this does not mean you have to meet every requirement of each nutritional portion. The idea is to eat a realistic amount to consider yourself heathy. You will know this by booking an appointment with the doctor checking out what your body needs for example if your body requires more vitamin A or proteins.
Micronutrients include vitamins and minerals which are very important and play big part in energy production, they heal wounds fast, and strengthens your immunity system (fights illnesses). They are found mostly in fruits and vegetables.
Micronutrients also include calcium, vitamin b12, zinc, potassium, and vitamin c.
Not consuming enough micronutrients will result in potential cancers, dementia, osteoporosis, and heart disease and much more...
Macronutrients are similar to micronutrients however they provide us with energy such as fat, protein and carbohydrate. Whereas micronutrients we need little of hence why we only need 100 milligrams a day.
