mydailynutrients.com

As a prerequisite for a healthy body plays not only the daily energy intake and the total energy content of food a role, but also the composition.
Food taken from either the animal or plant kingdom and contain a different composition of nutrients.

The nutrients include:
Protein
Fats
Carbohydrates
Vitamins
Minerals (volumes and trace elements)
Dietary fiber (cellulose, hemicelluloses, lignin)

Other food components include: Dyes (leafy greens), Fragrances (Roost staffed), Flavors, secondary plant compounds, water, cholesterol, uric acid.
Protein, fat and carbohydrates are among the vital nutrients and energies lifers den, while minerals and vitamins are vital, but without energy.
Fiber, color, fragrance and taste substances are functionally important food ingredients. But not only the eyeliner nutrients, but also the nutrient content and energy content are decisive for an evaluation of a food.

Nutrient density
The nutrient density of a food is the ratio of nutrient content in terms of energy. On the nutrient density is the quality of food and thus assess the health value. The higher the nutrient density is, the cheaper the relationship between the nutrient and energy content.

It can be calculated using the following formula:
Nutrient density (µ g mg, g) = nutrient content (g mg, µ g per 100g) / energy content (kcal). The nutrient density is an important criterion when it comes into energies berg ante nutrition (e.g. reducing food), but all the nutrients in sufficient quantity to contain. In this case to be sufficiently supplied, the menu on foods with high nutrient density.

For example, the protein content of different pieces of meat (pork tenderloin and pork belly):
# Pork fillet, 100g: 21.5 g Eiweiß/104 kcal = 0.21 g / kcal
# Pork belly, 100g: 14.0 g Eiweiß/385 kcal = 0.04 g / kcal
The nutrient density in terms of protein is pork fillet with 0.21 g / kcal higher than that of pig belly with 0.04 g / kcal.

Energy content of nutrients
The energy content of food is in kilojoules or kilocalories. If nutrients in the body “burned”, it is energy. The nutrients, proteins, fats, carbohydrates and alcohol differently are high-energy values.

1g protein = 4.2 kcal
1g fat = 9.3 kcal
1g carbohydrates = 4.2 kcal
1g alcohol = 7.0 kcal

1 gram fat provides more than twice energy as much the same amount of protein and carbohydrates!

Varier tag considers healthy eating, promote performance is well being. The German Society for Nutrition has, on the basis of current scientific knowledge formulated 10 rules to help you exhaled enjoyable and healthy to eat: Get the Best from eating and drinking out - for a long life, for better quality of life.

1st Versatile Food
Enjoy the diversity. There is no “healthy”, “unhealthy” or even “forbidden foods. On the quantity, selection and combination there.

2nd Cereal products - several times a day and plenty of potatoes
Bread, pasta, rice, cereals, preferably from whole grain, and potatoes contain little fat, but plenty of vitamins, minerals, trace elements and fibred and secondary plant materials.

3rd Vegetables and fruit - Take “5″ on the day…
Enjoy 5 servings of fruit and vegetables a day, preferably fresh, cooked only briefly, or as juice - ideally to each main meal and also as a snack: This takes plenty of vitamins, minerals and fiber and secondary plant materials (such as arytenoids, falconoid) supplies. The best thing you can do for your health.

4th Daily milk and milk products, once a week, fish, meat, sausages and eggs in moderation
These foods contain valuable nutrients, such as Calcium in milk, iodine, selenium and omega-3 fatty acids in fish. Meat is due to the high contribution of free iron and vitamins B1, B6 and B12 beneficial. Quantities of 300 - 600g meat and sausage per week are sufficient. If you prefer the low-fat products then leave especially meat products and dairy products.

5th A little fat and fatty foods
Big rich foods usually taste particularly good. Too much dietary fat makes bold and promotes long-term development of cardiovascular diseases and cancer. Keep about the fat in food borders. 70 - 90g fat, preferably vegetable origin, on the day. Dh. a good third less than in the pas provides sufficient life (essential) fatty acids and fat-soluble vitamins and round the taste of food. Look for the hidden fat in meat products and some confectionery, dairy products and biscuits.

6th Sugar and salt in moderation
Enjoy sugar and added sugar to food or drinks only occasionally. Get creative with condiments and spices and herbs with a little salt. Use in any case iodized salt.

7th Plenty of liquid
Water is absolutely vital. Drink about 11 / 2 liters of fluid each day. Alcoholic beverages should only occasionally and then in small quantities are consumed (in men as 0.5 liters of beer or wine or 0.25 l spirits 0.06 per day, half of them women. This represents about 20g or 25ml of pure alcohol).

8th Tasty and carefully prepared
They cook their meals at the lowest possible temperature, as far as it is short, with little water and little fat - that is the natural taste, conserves nutrients and preventing the formation of harmful compounds.

9th Take your time, enjoy your meal
Conscious Food helps to eat properly. The eye eats. Let your time when eating. This is fun, suggests that many access and promotes the feeling of satiety.

10th Pay attention to your weight and stay in motion
With the right weight you feel comfortable and with plenty of movement remains in momentum - Do something for fitness and is well being for your figure!

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Sleep disturbances
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Headache and migraine
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Fibred
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