The body works just like a car: if you fill up with the wrong fuel, it will splutter. So fill up the right fuel every day that provides sufficient energy.
What is that energy needed for?
Carbohydrates, fats, proteins and alcohol are the nutrients that provide energy, because they are burned in the body. If you eat and drink healthily, you get enough energy. More than two-thirds of that energy is needed to keep the body running: breathing, the functioning of the brain and the correct body temperature. The rest is used for physical activities, such as working, walking and sports. How much energy you need varies per person and your activities. Most people feel for themselves how much they need, what costs them a lot of energy and what they recharge.
What is the right fuel for your body?
Carbohydrates are found in bread, potatoes, rice and pasta. Proteins can be found in milk, cheese, meat, fish and eggs. With a little low-fat margarine, margarine or oil you get the right amount of fat. Eat plenty of vegetables and fruit: they contain vitamins that act as a catalyst: they help with combustion. Also drink enough (at least 8 glasses), otherwise your body will dry out and you will feel sluggish.Calories
An average man aged 51-70 needs about 2300 kcal per day; a woman 1900 kcal. (1 kilocalorie = 4.2 kilojoules)
• 1 g fat = 9 kcal
• 1 g carbohydrates = 4 kcal
• 1 g protein = 4 kcal
How much do you need?
50-70 years
- Bread: 4-6 slices
- Potatoes, pasta or rice: 150-200 grams
- Fruits: 2 fruits
- Milk (products): 500 ml
- Cheese: 20 grams (1 slice)
- Meat (products), chicken, egg, meat substitutes: 100-120 grams
- Drinks: 1.5 liters
70 years and older
- Bread: 3-4 slices
- Potatoes, pasta or rice: 100-150 grams
- Fruits: 2 fruits
- Milk (products): 550 ml
- Cheese: 20 grams (1 slice)
- Meat (products), chicken, egg, meat substitutes: 100-120 grams
- Drinks: 1.7 liters
