Dr. Bhavneet Kaur
Good health is something which solely depends on what you eat and how much you take care of your self. All of us need to eat healthy to stay healthy.
Food has undergone many changes as science and technology have progressed. Nutrition took on a mantle of its own and today forms a very important part in dictating our daily food intake. Nutrition has been classified into six major nutrition groups namely carbohydrates, proteins, fats, vitamins, minerals and water. Each one has a role to play in providing a balanced diet to the body. Another way of classifying food is the food pyramid, which covers fat, dairy, meats, fruits and vegetables, and grains.
A well balanced diet consists of foods that make up for all the essential nutrients required by your body. The components of a well balanced diet help you to remain agile throughout. A well balanced diet is not something that puts a strict restriction on eating habits. Rather, it allows you to follow a healthy diet required for fitness and energy. A well balanced diet consists of appropriate proportions of carbohydrates, fats, proteins, fibers, vitamins and minerals. These elements enhance the vital metabolic reactions taking place inside the body. Even the World Health Organization recommends a balanced diet for every individual.
Each food group in the food guide pyramid has its own part to play in the overall diet of an individual. To avoid health problems, one has to try and eat a balanced meal which contains as many food groups as possible.
Carbohydrates are considered as the main source of energy. Proteins, allow you to build muscle for growth and repair. Fats are important as some of these contain fat soluble vitamins. With mineral salts, your teeth, bones, and muscles are strengthened. Fibre is important as it corrects the functioning of your intestines.
Every food item plays a part in our overall nutrition and health. Vegetables are rich in vitamins and minerals. Pulses are a source of protein and mono unsaturated fatty acids, essential for body. Fruits are also a source of multivitamins and minerals. Citrus fruits are rich in vitamin C. Fruits are also natural source of carbohydrates and fibers. Dairy products are not only rich in calcium and proteins but also in unsaturated fatty acids. Cereals form an ideal source of carbohydrates. Grains consumed are extremely rich in proteins. Whole grains contain nutritious substances like iron, magnesium and phosphorous that act as cofactors for the enzymatic activities inside the body. There are some other sources of proteins that play a vital role for body’s metabolism. For example, a piece of chicken or fish is considered healthy for lunch. Nuts are extremely loaded with omega-3-essential fatty acids, a vital component for body.
The Food Guide Pyramid is an outline of what to eat each day based on the Dietary Guidelines . It’s not a rigid prescription but a general guide that lets you choose a healthful diet that’s right for you. The Pyramid calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain healthy weight.
Use the Pyramid to help you eat better every day…the Dietary Guidelines way. Start with plenty of breads, cereals, rice, pasta, vegetables, and fruits. Add 2-3 servings from the milk group and 2-3 servings from the meat group. Remember to go easy on fats, oils, and sweets, the foods in the small tip of the Pyramid.
As with all other fields, food too has seen a lot of innovation and variety. Temptation is very difficult to resist so one must strike a balance wherein all desires for food are covered without compromising on the nutrition required by the body. Unfortunately along with the good food there are also a whole range of foods which has a feel good factor to it but does nothing for the health of the person. These are called empty calorie foods in the form of soft drinks, various types of snacks, processed food, etc. Avoid starchy food, fatty foods, foods heavy in spices, and foods with additives wherever possible as these do not aid digestion. Similarly, an excess of salt and sugar would be harmful and the benefits that these foods normally provide would be lost.
A good, balanced diet ideally consists of a controlled intake of saturated and trans fats, cholesterol, sugar and salt, and meats, whilst eating enough fruits, vegetables, wholegrain products, low fat or normal fat dairy products, good fats such as fish, nuts and vegetable oils, fat-free meats, poultry, and lentils. There is a lot of nutritional information available regarding the content of food and its calorific value. Investing in a guide and eating your way to good health can pay rich dividends by way of health. Along with all this, a sustained and energetic exercise regime will go a long way to a healthy you
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