Nutrition and Diet

 

Living a healthier life might seem like a tall order- the nutrition , the exercise , avoiding junk food , stress-free life , but our busy lives and cravings for junk food is constantly keeping us from maintaining a healthy diet.

YUMMY !! These seem to be your favourite foods. 

Have you ever thought why we face difficulties like lethargy , stress , obesity , acidity  various such issues even after having enough food. Want to know the reason behind it ?????

The reason is the food that we generally consume is not capable to provide us enough of nutrition because it lacks essential nutrients.

DO NOT WORRY 

All we need to do is to include all the essential nutrients in our diet lets check which are the essential components of nutrition :-

Carbohydrates :-

It provides excellent source of energy, carbohydrates should comprise roughly 60% of a person’s diet or 310 grams. This is where most of your energy comes from if you’re engaged in activity throughout the day. 

Sources - rice, pasta, potatoes, and wheat.

Vitamins:-

There are so many essential vitamins today, but pay particular attention to the intake of the following: vitamin A, vitamin C, vitamin B, and vitamin D. They are essential to keep our eyes , skin , bones , hair , muscles healthy.

 Sources -  fruits and vegetables .

Minerals

Minerals aid with the release of energy from food items, plus they interact with the organs to promote growth. For example, iron helps with energy, while calcium works towards bone and teeth development. Again, there are lots of minerals today, but the most important ones in your diet are: iodine, potassium, sodium, and those mentioned above.

Sources -  nuts , cereals , milk , fish .

Unsaturated fats:-

A lot of people avoid fat thinking that they cause weight gain, but this is far from the truth. Healthy fats, or those derived from good sources are dairy products, meat, and fish. Their main function is to help regulate body temperature, as well as the absorption of vitamins. They help with slow energy release, which is perfect for long-distance runners. Consume around 70 grams per day.

Sources -  Tofu , nuts , soya milk , sunflower oil .

Protein

Protein comes mainly from meat, but dietary recommendations suggest that you get it mostly from lean meat sources. They primarily help with the development of skin, hair, and muscles. The maximum daily amount is set at 50 grams for a typical adult.

Sources -  meat , diary products , eggs , sea food .

Fibre

Fibre helps fill you up and aids with proper digestion. It is primarily concerned with keeping your cholesterol levels in check. Fibre rich food items include oatmeal, bran and also vegetables. Get around 30 grams per day.

Sources -  green leafy vegetables , pulses , cereals .

Water

The fact is few people consider the importance of water in their diet. Fizzy drinks, coffee, tea, and juice drinks cannot provide the same goodness as water. It hydrates the body and facilitates the movement of all the other components above. Suggested intake is at least 8 glasses a day.

To make sure to include these nutrients in our daily life we need to follow a BALANCE DIET

BALANCE DIET

 A “balanced diet” means the foods that you usually eat , provide all the nutrients your body needs to lower your risk of developing nutrient deficiencies and optimise your health for a  long-term.

During this pandemic situation we need to pay attention towards our diet even more , to  increase our immunity hence we need to be aware about such nutrients and try to include immunity boosters in our diet.

IMMUNITY BOOSTERS

Delicious tips for a healthy life :-

• Stick a food chart and cook accordingly .
• Have colourful meals. 
• Include poultry and diary products.
• Reduce the intake of junk food.                            
• Have 'Ghar ka Khana' .
• Eat Seasonal fruits. 
• Carry mixed dry fruits.
• Have various smoothies.
• Try for various stuffed parathas.
• Keep hydrated by  water , lassi , fruit juices .
• Have dry fruit ladoos .

SOURCES :- google.com