Table of contents
1 Healthy and balanced
2 The calorific value: from kilocalories and kilojoules
The basal metabolic rate The power metabolic rate The total metabolic rate
3 Macronutrients
Protein Fats Carbohydrates Dietary fiber
4 Micronutrients
Vitamins minerals
5 Water
6 The general principles of a healthy diet

Healthy and balanced

Healthy eating is trendy and that's a good thing. Finally ours is balanced diet significantly involved in our well -being And who wants to feel bad. There are therefore countless sources on the Internet, all of which claim their way as the only one. However, there is no real way.

This nutritional guide is intended to help clarify the most important terms so that you can get an overview. Have you ever asked yourself: "What are calories at all?" "Is fat in the food the same fat in the body?" And "Which nutrients do I really need?"

Then read on if you want to experience the basics of healthy eating.

The calorific value: from kilocalories and kilojoules

Even though we are constantly told how important vitamins, proteins and minerals are, the primary purpose of food intake is to provide energy. Because without energy from food, you feel listless and everything is difficult.

In common parlance, the energy contained in food is expressed in calories. In reality, however, these are kilocalories, which is why the nutritional value tables for foods also show kcal.

1 calorie is the energy required to heat 1 gram of water by 1 degree Celsius. One kilocalorie is therefore 1 kilogram of water. However, this unit is imprecise due to different definitions.

For a more precise definition, the energy content of a food is given in joules or kilojoules. This is the international unit of energy. One joule corresponds to 0.239 cal and one calorie corresponds to 4.184 J. 

In many nutritional tables, in addition to the energy content per 100 g, there is also a percentage figure. This refers to a daily energy requirement of 2000 kcal 1.

However, each person's daily energy requirement is different. It depends, among other things, on height, age, activity and gender. Below is an explanation of how it is normally calculated.

The basal metabolic rate

The basal metabolic rate is the energy required by the body to carry out the most important bodily functions. These include, for example, breathing, regulating body temperature and digestion. Even if you were to lie in bed all day, you would need energy for these processes.

It is often referred to in the literature as the basal metabolic rate (BMR). The basal metabolic rate is approximately 4 kJ (1 kcal) per hour and kilogram of body weight.2

The power metabolic rate

This includes all the energy consumed through daily activities. For example, work or sporting activities. The more active you are, the more energy your body needs.

In English it is called Active Metabolic Rate, abbreviated to AMR. The PAL (Physical Activity Level) value, which reflects the physical activity level, is required to calculate the power metabolic rate. You can read more about PAL here.

The total metabolic rate

The total turnover can then be calculated by adding the basic and performance turnover together. However, the exact calculation of the basal metabolic rate and energy expenditure is somewhat more complicated, which is why the use of a online calorie calculator is recommended.

The total metabolic rate can be used to determine how much food is needed each day. In order to maintain your weight, you need to cover your calorie requirements. If you want to lose weight, you should consume fewer calories than you need, and vice versa if you want to gain weight.

As a rule of thumb, 1 kg of body fat corresponds to approximately 9000 kcal3. If the goal is a weight loss of 10 kg, then this is theoretically achieved after six months with a reduced energy intake of 500 kcal per day.

Macronutrients

As Macronutrients are called nutrients that the body must be supplied as energy suppliers in large quantities. This includes Fat, Proteins, Carbohydrates and Fiber.

Proteins/protein

There is probably no other nutrient that is the subject of so many myths as proteins, also known colloquially as egg whites. Especially when it comes to the daily requirement, there are many different statements. So what is true?

The fact is, proteins are very important for the body. They serve as the basic building blocks of our cells and act as enzymes. They are also needed for the immune system's defense against infections and transport water-insoluble nutrients in the blood.4

The energy content is 4 kcal per gram of protein. The building blocks that make up proteins are called amino acids, of which a total of 20 are required by the body to build protein. However, only nine are essential for the body as it cannot produce them itself.

A distinction is often made between complete and incomplete protein sources. This means that incomplete protein sources do not provide the 9 essential amino acids.

However, a closer look at the protein content of various foods reveals that almost all foods always have a complete amino acid profile with all 9 essential amino acids.6,7

Proteins play a key role in muscle building. This is precisely the sticking point that repeatedly leads to different statements about protein requirements

How much protein do I need?

The German Nutrition Society recommends a daily requirement of 0.8 g protein/kg body weight for a normal adult.8 This corresponds to approx. 60 g for a body weight of 75 kg.

Amateur athletes who want to build muscle have a higher protein requirement. Here the recommendations of international organizations are 1.1 g - 1.4 g / kg body weight9. That would be between 90 and 105 g of protein at 75 kg body weight.

For athletes and professional sportspeople, the figures are even higher, but there is no clear scientific consensus. Recommendations range from 1.6 g / kg body weight to 2.2 g.10, 11 At 75 kg body weight, this would be 120 - 165 g of protein. 

You can be sure that our Saturo drinks provide you with enough protein for one meal.

Fats

Fats are necessary for the body because they are part of cell membranes and supply the body with energy. The body also needs the fatty acids contained therein. Fat is also important for the supply of the body with the fat -soluble vitamins A, D, E and K.

Fat is the macronutrient with the highest energy content of 9 kcal per gram. That is why excessive fat consumption quickly leads to weight gain.

In the fatty acids in the fat, a distinction is made between saturated, unsaturated and polyunsaturated fatty acids. The degree of saturation indicates how many double bonds between the carbon atoms of the molecule are available. If there are no double bonds, one speaks of a saturated fatty acid.

Only the polyunsaturated fatty acids are essential for us. Among them Omega-6 and Omega-3. They support the body, for example, in inflammatory processes or in building cell membranes. Since the body cannot make it itself, they must be absorbed through food.

Since these two fatty acids act as an opponent in many aspects, you should pay attention to an adequate relationship between the two when eating. Recommendations here range from 1: 3 to 1: 6 (Omega 3: Omega 6).12

Carbohydrates

Carbohydrates are considered the most important energy suppliers in the body. You have an energy content of 4 kcal per gram and are therefore immediately up with the proteins. However, 50 % and more of the energy content of carbohydrates should come in our diet.13, 14

In principle, carbohydrates are always a series of sugar molecules and are therefore also called saccharides. A distinction is made between mono, di- and polysaccharides. So that the body can use carbohydrates, they always have to be broken down into simple sugar in the intestine.

Simple sugar (monosaccharides)

The best known representatives here are glucose (glucose) and fructose (fructose). They are quickly absorbed by the body and are available as energy in a very short time, but they also quickly increase blood sugar. Your taste is cute.

Two -sugar (disaccharide)

This includes maltose (malt sugar) and lactose (milk sugar). They also taste sweet. However, the body takes a little longer to be available as energy. As a result, increasing blood sugar is a little slower.

Multiple sugar (polysaccharides)

The most important polysaccharide is the strength. It is rather tasteless in itself and due to the higher chain length, the body takes longer to split. For this reason, polysaccharides slowly increase blood sugar.

Fiber

Fillers are indigestible food componentsthat play an important role in digestion. An energy content of 2 kcal per gram is assigned to you.

They are divided into water -soluble and water -insoluble fiber. Water -insoluble fiber absorbs little water, but are not broken down by the bacteria in the intestine, which increases the stool volume.

Water -soluble fiber, on the other hand, bind a lot of water and they are broken down by the bacteria in the large intestine. This makes the chair softer, but still increases volume.

Some water -soluble fiber also serve as prebiotics. This means that they serve the intestinal bacteria as food and thus stimulate the growth of beneficial bacteria in the intestine.

Micronutrients

Micronutrients are essential for the body, however, they are needed in lower quantities as macronutrients and do not provide energy to the body. The micronutrients include Vitamins and Minerals. 

Vitamins

The body needs vitamins from food because it cannot produce it itself. The only exception is vitamin D that can be synthesized via the skin. They play a major role for many body functions, such as the immune system or energy generation. 

Vitamins are often very susceptible to certain preparation methods. In this way, too high temperatures can destroy vitamin C in food. They are divided into water and fat-soluble vitamins.

Water -soluble vitamins

They can always be absorbed well by the body and a surplus on them is simply excreted via the kidneys. 

Fat -soluble vitamins

Your absorption in the intestine is improved when you are absorbed with fatty food. An excess of them is not simply excreted by the body. They are much more stored, which is why one Dietary supplement with these vitamins caution.

Minerals

Just like vitamins, the body cannot produce minerals itself. In contrast to vitamins, minerals are less susceptible to being destroyed by the preparation. Minerals are required, for example, for bone structure or blood formation.

They are divided into quantity and trace elements. This depends on how high the daily requirement of the respective nutrient is.

Quantity elements

They are needed by the body in relatively high quantities, in the three to four-digit milligram area. The daily requirement of calcium is 900 - 1000 mg15that of magnesium 300 - 400 mg.16

Trace elements

In trace elements, the daily requirement can already be covered by a dose in the double-digit milligram or even micrograms. The daily recommendation for iron is 10 - 15 mg17, for iodine even only 180 - 200 µg.18

You are now well informed about the importance of micronutrients for a balanced diet. But we all know how challenging it can be to absorb all essential vitamins and minerals every day. With Saturo Drinks you secure a complete and practical nutrient supply - perfect for your balanced nutrition routine. Do not underestimate the effects of deficit and take your nutrient supply in hand!

Water

Water is essential for life, and life without it is unimaginable. It is said that humans can go three weeks without food, but only three days without water. And yet many nutrition guides only ever talk about food.

Yet water is the most important "nutrient". Although it is not a nutrient in the true sense of the word, it is essential for almost all bodily functions. Some of the functions for which the body needs water are

  • Maintaining body temperature
  • Burning body fat
  • Digestive aids
  • Lubricates joints and embeds organs
  • Nutrient transport
  • Toxin excretion

The daily water requirement of an adult is around 1.5 liters19. This should be consumed throughout the day to protect the body from dehydration. All those who feel little thirst should pay particular attention to keeping to this.

Under certain circumstances, however, the body has an increased need for water. For example, in extreme heat, extreme cold or illnesses such as fever, vomiting or diarrhea. Strenuous work or sport can also increase the need for fluids. 

An additional 0.5 - 1 liter of water per hour may then be necessary. In healthy people, too much water is excreted via the kidneys and does not cause any damage.

Not a water drinker? Unsweetened fruit and herbal teas, flavored water or diluted juice spritzers (1:3) are also suitable to compensate for the body's water loss.

The general principles of a healthy diet

  • Your body can only get all the vitamins and minerals (micronutrients) it needs from a varied diet.
  • The daily requirement of protein for a normal adult is 0.8 g protein/kg body weight and for amateur athletes between 90 and 105 g at 75 kg.
  • There is no one right way to eat. But there is the right one for you.
  • Drink at least 1.5 liters of water or unsweetened drinks every day to keep your body hydrated

FAQ - Frequently asked questions about the basics of nutrition

How much salt does the body need?

In chemical terms, table salt is sodium chloride, but the body needs sodium and chlorine. The guideline value for daily intake is 1500 mg for sodium and 2300 mg for chloride. As table salt is usually 40 % sodium and 60 % chloride, the guideline values correspond to just under 4 g of table salt or just under a level teaspoon.

However, fruit and vegetables also contain sodium, which is why an additional intake is not usually necessary.

Is fat in food the same as fat in the body?

No, the processes are not that simple. Excess fat in the body is due to an excessively high energy content in food. However, fat is the nutrient with the highest energy content per gram. This means that even small amounts of fatty foods contain a lot of calories and the daily energy requirement can easily be exceeded.

What are phytochemicals?

Secondary plant substances are substances that occur in plants and are not essential for the body. However, they have an influence on a variety of metabolic processes, for example through an anti-inflammatory effect. Some well-known secondary plant substances are chlorophyll (green leafy vegetables), phytoestrogens (soy) and carotenoids (carrots, tomatoes).

What role do enzymes play in our body?

Enzymes are proteins that are involved in metabolic processes. They act as catalysts and thereby reduce the activation energy required for a chemical process. You can always recognize the name of an enzyme by the suffix -ase.

What are probiotics?

Prebiotics have already been mentioned in the text, these are the nutrients for the bacteria in the intestine. Probiotics, on the other hand, are the helpful bacteria itself. Yoghurt cultures are probiotic, as are the bacteria in the raw sauerkraut. The name is derived from Pro (for) and organic (life).

What are antioxidants?

Antioxidants are compounds that neutralize free radicals in the body And prevent oxidative stress in this way. They protect the cells from damage caused by harmful molecules and contribute to reducing the risk of various chronic diseases such as cardiovascular diseases, cancer and premature skin aging.

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Sources

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