A healthy, balanced diet is the consumption of a variety of foods from all food groups. On average males should consume around 2,500 Kcals and females around 2,000 Kcals per day. If we want to lose weight we should go into a calorie deficit or if we want to gain weight we need to consume more.
Our body requires all nutrients to function properly, those being proteins, fats and carbohydrates, classified as macronutrients, and micronutrients, which are vitamins and minerals. Macro nutrientsare consumed in larger amounts that micronutrients. Requirements vary depending on age, gender, pregnancy, fitness activity and climate.
The recommendations for macronutrients are 10-15% Protein, 30-35% Fat and 50-55% Carbohydrates of their total energy intake.