The perfect diet

The perfect diet have to be complete and balance, complete because it uses food from each of the groups and balanced because we eat the correct proportion of each food.
In order to get our diet as complete and balance we must consider, mainly, these criteria:

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  Food should provide just the right amount of energy for carrying out our activities and for the development of the organism. Any excess or defect in this energy supply will be prejudicial.


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  Diet should supply sufficient proteins, vitamins and minerals. Once again, any excess or defect in this energy supply will be prejudicial.


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  With regard to the distribution of the foods which provide energy this should be done in accordance with the following table.
  
  Rich in glucids – 55-60% of total number calories
  Rich in lipids – 30% of total number calories
  Rich in proteins - 15% of total number calories.

There other criteria to bear in mind like eating 22 g of fibre a day from veges and fruits to avoid constipation and not eating more tham 3g of salt a day to avoid the increase of blood presure and circulatory diseases.

Probably the most famous perfect diet is the Mediterranean Diet. It was the diet of many people around the Mediterranean Basin, especially in Spain, Italy and Greece. The original Mediterranean Diet main characteristics were:

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  High consumption of virgin olive oil.


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  High intake of vegetables and fruits and legumes.


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  Consumption of fish, specially oily (or “bluish” one) three o for times a week


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  Consumption of milk and derivates, cheese and yogurt (the original cheese was fresh goat cheese).


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  Nuts as snacks
  

The Mediterranean Diet is the best way to prevent many diseases. The most important are the “brain ictus” or stroke (first cause of death in women and second in men) and the “myocardial infarction” or heart attack (the main cause in men), but are many more. It has been proved the important role of the Mediterranean Diet in the prevention of the metabolic syndrome (some health disorders of which the most important are: too much fat around the waist, high blood pressure and/or insulin levels and unbalanced levels of cholesterol.
The Mediterranean Diet is more than a diet. It is a lifelong living style. High activity, Mediterranean nutrition, anti stress attitudes and not much money shaped a culture that was declared Immaterial Human Heritage by UNESCO a few days ago. Nowadays, these circumstances have changed in the mediterranean countries, young people are changing their diet, but many responsible people are still keeping or returning to what is considered to be the healthiest diet in the world.

Obesity and overweight

Any unneeded energy in food, whether it comes from carbohydrates, proteins, or lipids, is stored in the body as fat. An extra 3,900 kilocalories of energy results in the storage of 0.5 kg of fat. People who consistently consume more food energy then they need gain weight. People who continue to store fat and gain weight may eventually become obese.
Obesity occurs when the body mass index is 30.0 kg/m2 or greater. Body mass index (BMI) or Quetelet index is a simple way to estimate the percentage of fat in the body. It is calculated by dividing an individual’s weight (in kilograms) by the square of the individual’s height (in meters). For example, a man who weighs 88 kilograms and is 1.7 meters tall has a BMI of:
88 kg ÷ (1.7 m)2 = 30.4 kg/m2.
Compare this BMI with the BMI values in Table below. The man’s BMI is greater than 29.9 kg/m2, so he would be considered obese.

Weight Status	BMI Value (kg/m2)
Underweight	less than 18.4
Normal	from 18.5 to 24.9
Overweight	from 25 to 29.9
Obese	more than 30

People who are obese are at greater risk of many serious health problems, they have a cluster of conditions that together greatly increase the risk of cardiovascular disease. The conditions include type 2 diabetes, high blood pressure, and high blood levels of cholesterol and triglycerides. In addition, people who are obese have a lower life expectancy. Obesity is now a leading public health problem in many countries.
The combination of eating too much and moving too little generally causes obesity. The best way to lose weight and avoid obesity is to eat less and exercise more. However, many factors may play a role in obesity. Several genes have been identified that control appetite and may contribute to some cases of obesity. Also are important the environmental factors such as the availability of high-fat, high-Calorie fast foods and food advertisements.

Binge Eating Disorder

Binge eating disorder is characterized by compulsive overeating. People with the disorder typically eat very large quantities of food in a short period of time. They may use food as a way to deal with painful emotions or stress. Many people with the disorder are overweight or obese. Anorexia Nervosa
Anorexia nervosa is characterized by greatly restricted food intake and low body weight (BMI less than 17.5 kg/m2). People with anorexia nervosa usually have a distorted body image. They think they are too fat when they are actually too thin. They have an obsessive fear of gaining weight and voluntarily starve themselves. They may also exercise excessively to help keep their weight low. Females with anorexia nervosa usually stop having menstrual periods. The disorder mainly affects teenage girls and is extremely serious. At least 10 percent of people with anorexia nervosa die from factors related to the disorder.
Bulimia Nervosa
Bulimia nervosa is characterized by cycles of binge eating followed by purging to eliminate the food from the body. Purging may be achieved through intentional vomiting or excessive use of laxatives. People with this disorder typically have normal weight or weight slightly greater than normal. Repeated purging can lead to dehydration. Excessive vomiting can damage the teeth and organs of the digestive system. Bulimia nervosa occurs most often in teenage girls and young women.
Causes and Treatment
People with eating disorders usually have other mental health problems as well, most commonly depression. Both depression and eating disorders may have the same underlying physiological cause: low levels of the brain chemical serotonin. The process of eating causes serotonin to be released and may lead to a temporary “high.” Eating disorders can be treated with psychiatric therapy or psychological counseling. Medications may also be prescribed.