Healthy Diet
The life of man from the cradle to the grave is largely influenced by the food he consumes. Diet and nutrition form the very basis of a wholesome existence because “Food” is the fuel that we humans thrive on. Eating right is the key cornerstone of good health.
What you choose to eat, how much you eat and how it is cooked can have a direct effect on your ability to enjoy life to its fullest.
The word ‘diet’ has a negative connotation to it. It is often considered synonymous with weight loss or restricting one’s food intake. It is commonly associated with crash diets. It often results in the use of desperate measures at weight loss. The real meaning of diet should be good health, vitality and nutrition. A good dietitian will help you chart out a balanced diet to meet your unique nutritional needs. A number of factors determine nutritional requirements. Age, gender, lifestyle, activity level, physiological state of the individual i.e. pregnancy, lactation or a disease state, and overall health status are a few of these factors.
A healthy diet can:
- Increase your energy levels,
- Improve the way the body functions,
- Strengthen your immune system,
- Help combat stress and weight problems.
- Greatly reduce risk of diseases such as heart disease, high blood pressure, strokes, adult onset diabetes, some cancers, osteoporosis (thinning of the bones).
- Help in early recovery when used in the treatment of a health condition. e.g. anti-oxidants found in most fruits and vegetables are believed to reduce the risk of some cancers, and the fibre in some grains such as oats and fruit and vegetables can help to reduce cholesterol levels.
The key to good nutrition is balance, variety and moderation.
A Balanced Diet is one which provides all the nutrients in the required amount, supports normal growth, development and also contributes to good health and good quality of life
RDA or Recommended Daily Allowances are levels of intake of essential nutrients, which are on the basis of scientific knowledge and are adequate to meet the known nutrient needs of all healthy persons.
To get an RDA balanced diet and to stay healthy, your body needs the right balance of nutrients. Food is made up of nutrients which are as follows :-
- Carbohydrates,
- Fats,
- Proteins, which are the three main components of nutrition.
- Vitamins
- Minerals and
- Water, the most forgotten nutrient.
Humans need a wide range of nutrients to perform various functions in the body and to lead a healthy life.
Some main functions of the major nutrients in food:
Carbohydrates : Their main function is to provide energy to the body. These include foods such as pasta, roti, bread, rice, cornflakes, vermicelli, cereals, biscuits and so on.
Protein : is important for normal growth and development. Proteins are required for replacing the wear and tear of the body and building of tissues. Foods which are good protein sources are: milk & milk products, lentils, pulses, eggs, nuts, soy, meat, fish & chicken and so on.
Fats : are stored in the body to be used later as an energy source. These include cooking oils, ghee, butter, cheese, meat and so on.
Vitamins : are complex organic substances that are needed in very small amounts for many of the processes carried out in the body. These are Vitamin A, C, D, K, E and B-Complex vitamins.
Minerals : are inorganic substances required by the body for a variety of functions such as formation of bones and teeth, essential constituents of body fluids and tissues, components of enzyme systems and nerve function. These are iron, calcium and so on.
