Alimentatia sanatoasa

Cele 5 criterii ale alimentatiei sanatoase

O alimentatie sanatoasa trebuie sa respecte urmatoarele 5 criterii:

  1. Adecvata (sa aduca nutrienti esentiali, fibre si energie in cantitati suficiente pentru mentinerea sanatatii si a greutatii corpului)
  2. Echilibrata (sa respecte proportiile ideale ale nutrientilor)
  3. Controlata caloric (sa aduca un aport energetic care sa corespunda nevoilor metabolice, asigurand controlul greutatii corporale)
  4. Moderata (sa evite excesele alimentare precum sare, zahar, grasimi sau alte componente)
  5. Variata (sa evite consumarea zilnica a unui anumit aliment pe perioade lungi de timp, chiar daca acesta este inalt nutritiv)

Nutrientii bazali

Exista 6 tipuri de nutrienti esentiali pentru supravietuire: proteine, carbohidrati, lipide, vitamine, minerale, apa.

Acesti nutrienti esentiali sunt impartiti in 2 clase:


  • proteine, carbohidrati, grasimi – avem nevoie de acestea in cantitati mari. Ele ofera corpului energie (masurata in kilocalorii sau kilojouli)
  • apa


  • vitamine, minerale – avem nevoie de acestea in cantitati mici

Grupele principale de alimente

Alimentele sunt grupate dupa functiile principale ale nutrientilor cheie. Astfel, majoritatea alimentelor sunt plasate in una din urmatoarele categorii:

  • energie (carbohidrati)
  • crestere (proteine)
  • reparare (proteine)
  • asigurare a unui metabolism sanatos (vegetale)

One quarter carbohydrate food for energy

Carbohydrate-rich food includes rice, pasta, quinoa, couscous, potatoes, bread, barley, oats and other cereals. These provide energy for the brain, muscles and other organs. Wholegrain carbohydrates are the preferred choice since they also provide fibre and vitamin B. Fibre is essential to keep your bowels working smoothly, and vitamin B allows the body to utilize the energy it received from carbohydrates. The more active we are, the more carbohydrates we require.

One quarter protein food for growth and repair

Protein-rich food includes eggs, seafood, poultry, red meat, pulses, milk, yoghurt, cheese, tofu, nuts and insects. This group is vital for maintaining muscle tissue, red blood cells, and hormone and enzyme production. We need more of these kinds of food in periods of growth (i.e. childhood and adolescence) or physical illness. A lot of high-protein foodstuffs also contain fats and fat-soluble vitamins; fish and eggs are two good examples.

One half vegetables for a healthy metabolism

fructe, legume, seminte, ierburi Vegetables (and other plants, such as pulses, fruit, nuts, seeds and herbs) are rich in vitamins, minerals, fibre and phytonutrients4, such as antioxidants. Vitamins and minerals keep our metabolism and organs running efficiently, which is essential for staying healthy. A number of vitamins act as antioxidants. These repair tissue damage caused by metabolic processes or some environmental pollutants. Vegetables, herbs and fresh fruit are also satiating while relatively low in energy, meaning they help maintain a healthy weight. There can never be too many vegetables on the plate provided there is a variety.
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