90 Protein intake can be higher in children or in people subjected to intense physical effort, such as athletes. Blood sugar spikes refer to sudden increases in the level of glucose in the blood. This condition can cause sudden fatigue, blurred vision, headache, and hunger (even after eating). A BALANCED DIET For a healthy diet, it is necessary to eat frequently (5-6 times a day), balancing meals so that they include all the nutrients our body needs. The ideal diet is one that meets energy requirements and provides all the necessary nutrients, taking into account age, gender, and the type of activity the body is subjected to. In general, in a balanced diet, the calories consumed through food should come 50-60% from carbohydrates, 25-30% from fats, and 12-20% from proteins . In addition to these, vitamins, minerals, water, and fibre should also be included. Since there is no single food that can meet all nutritional needs, it is essential to vary food choices. What should be avoided in a balanced diet? A balanced diet focuses on fresh food with the right combination of nutrients, for this reason certain foods and habits should be limited or avoided. Processed fast foods contain high levels of unhealthy fats, salt, and additives, which may increase the risk of obesity and heart disease. to blur: sfocare blood sugar spike: picco glicemico lack: mancanza to skip: saltare 170 SCIENCE AND PHYSICS Consuming excess sugar, commonly found in sugary drinks, sweets, and processed foods, can lead to weight gain and diabetes. Refined carbohydrates such as white bread and pasta cause blood sugar spikes and lack of essential nutrients. Skipping meals often leads to overeating later and can negatively affect metabolism. Excess alcohol adds useless calories and can harm the liver and general well-being. Low water intake may cause dehydration, which affects digestion, energy levels, and body functions. Food pyramid Nutritionists have created models that indicate the correct intake of individual nutrients to ensure a healthy diet. These models form the food pyramids, where foods are placed in a hierarchical structure: those at the base, which should be consumed more often and in larger quantities, and those at the top, whose consumption should be limited. There is no single food pyramid because each culture or ideology (e.g, vegan) has its own diet style, but what they have in common is the variety of foods, moderation, and proportion.