By committing to eating better, you can reduce
your risk of many chronic diseases – including heart disease, diabetes,
osteoporosis and certain cancers and also you boost your immunity power of your
body – while increasing your energy and stamina. Healthy eating can even lower
“bad” LDL cholesterol.
You don’t need a degree in nutrition to ensure
that you get a well-balanced diet that provides the daily nutrients you need –
Simply focus on six basic food groups with a single bent of mind a balanced diet has
a major role in achieving long healthy life through the four major functions it
controls:
- It helps
in controlling body weight, heart rate and BP
- Increase
in exercise capacity and muscle performance.
- Improves
blood sugar, lowers harmful cholesterol and triglycerides and increases the
beneficial HDL cholesterol.
- Produces
mental and physical relaxation.
1. Whole Grains : Whole grains include whole wheat, brown rice,
oatmeal, whole grain barley and millet. Avoid food with refined grains
including many breads, pastas, and breakfast cereals. Choose
whole grains over white, processed grains. Whole grains contain high fiber, so
they are more filling and don't raise blood-sugar levels as much as other
carbohydrates do. Also they have more disease-fighting phytochemicals.
2. Vegetables :
Vegetables in daily meals are very important. They are naturally low in fat and
also provide fiber. Vegetables help to keep balance between the fluids of the
body. They provide vitamins A and C, and minerals, such as iron and magnesium
and folate. Vegetables also provide carbohydrates for the energy our body
needs. A small quantity of meat, eggs, milk or cheese mixed up with variety and
combinations of vegetables provide the full range of amino acids, proteins,
carbohydrates, vitamins and minerals our body needs. For this we have no need
to turn our kitchen into a laboratory, a little creativity is enough.
3 to 5 servings of vegetables are an important part of a healthy diet. Carrots
are a good source of vitamin A, and don't forget tasty tomatoes and cauliflower
for vitamin C. Be sure to include bunches of broccoli and spinach, too, because
dark green vegetables help keep you healthy.
Go for the bright : the deeper the color,
the greater the concentration of vitamins, minerals and antioxidants. Dark
green and orange vegetables, from broccoli, kale and mustard greens to
butternut squash (sweet pumpkin) and sweet potatoes, are several excellent
choices.
3.
Fruits: Fruits are wonderful because they are low in fat and sodium and provide
important vitamins that keep you feeling fine and looking good. Fruit and fruit
juices provide important amounts of vitamins A and C and potassium. 2 to 4
daily servings of fruit play a big role in a good diet. Fruits also give you
carbohydrates, the body's favorite kind of fuel. And above all fruit is full of
fiber. Fruits are protective and regulatory in nature. Enjoy fruits in a number
of ways: fresh, canned, frozen, dried, whole, cut-up, or pureed.
Fruit
juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with
water .
4. Milk
and other dairy: Milk products provide protein, vitamins, and
minerals. Eating and drinking milk, yogurt, and cheese is the best way to get
your daily calcium. And you'll have the power of protein to help you grow and
build your body when you pick foods from this group. 2 to 3 servings of this
group is enough for your body. 2 servings are enough for most people and 3 for
women who are pregnant or breastfeeding, teenagers and young adults to age 24.
The most critical time to fill your bones with calcium is in your teen-age
years. If you don't provide your body with sufficient calcium in your teens,
your bones will be less dense throughout your life. This food group helps in
body building and gives energy to your body. cow's milk, buffalo milk, goat's
milk, butter, ghee, paneer, cheese, kheer, payasam, rabdi, basundi and similar
foods comes in this group.
Choose low-fat dairy products. It is important
to choose dairy products that DO NOT contain rBST (bovine growth hormone).
Organic dairy is best. If you're lactose-intolerant, choose lactose-free and
lower-lactose products, such as hard cheeses and yogurt.
5. Meat,
poultry, and fish : supply protein, B vitamins, iron, and zinc. The
other foods in this group - dry beans, eggs, and nuts - are similar to meats in
providing protein and most vitamins and minerals. Mutton, chicken, eggs and all
edible birds, fish, crab, lobsters and shrimp are examples of Meat, Poultry and
Seafood; they are major source of protein and also provide significant amount
of fat. Groundnut, cashew nut, walnut, pistachio and badam examples of Nuts and
Oilseeds are major source of fats and also provide protein. 2 to 3 servings
from this group is sufficient for your body. This food group helps in body
building and energy storing.
Vary your healthy eating protein choices with a
variety of fish, poultry, eggs, beans, peas, nuts and seeds. Minimize red meats
containing high levels of saturated fat.
6. Oils:
Groundnut oil, coconut oil, sesame oil, sunflower, safflower oil, butter and
ghee. Fat can be visible fat, like oil. There is also invisible fat that cannot
be seen but is consumed. For example, nuts and oil seeds also contain fat. Fat
could be vegetable fat or animal fat. Our body needs fats for some things, but
it's smart to avoid eating too much of it.
This food group has more calories
than nutrition so we should always use it sparingly. Sugary foods like candy and
cookies are simple carbohydrates that can give you quick energy, they are
usually loaded with calories and don't offer much in the way of nutrients.
We’ve been taught to fear fats and oils, but
fresh, high quality fats from olive oil, avocado, raw nuts & seeds, coconut
and fish actually provide excellent (and necessary) sources of healthy fatty
acids in your diet.
A well-balanced diet will often provide the
right amount and type of vitamins and minerals for the body—if you are taking
the time to shop for and prepare a “well balanced diet.” containing fresh
fruits and vegetables. Certain groups of people (young children, pregnant
women, andolder people) may benefit from additional vitamins and minerals in
their diet.
Advice and tips for healthy diet
A healthy diet helps improve your overall health
and well being. A healthy diet can help you feel better, provide you with more
energy, help you stay fit and active, and help you fight stress. Healthy eating
can prevent most cases of heart disease and diabetes and help ward off high
blood pressure, osteoporosis, and some forms of cancer.
Eating smart: The first step towards healthy
eating
Healthy eating begins with learning how to “eat
smart”. -- It's not just what you eat, but how you eat.
●
Take time to chew your food: Digestion begins in
the mouth. Chewing breaks the food into smaller particles and mixes the food
with saliva that contains digestive enzymes. Thorough digestion is key to the
absorption of nutrients and to good health! Chew your food slowly, savoring
every bite. We tend to rush though our meals, forgetting to actually taste the
flavors and feel the textures of what is in our mouths. Reconnect with the joy
of eating.
● Avoid stress while eating. When we are stressed,
our digestion can be compromised. Avoid eating while working, driving, or
watching TV (especially disturbing programs or the news). Also avoid
confrontations, serious discussions or worry during meals. If you feel stressed
or upset, stop eating and relax before continuing with your meal. Try taking
some deep breaths prior to beginning your meal, or light candles and play
soothing music to create a relaxing atmosphere.
●
Listen to your body: Stop eating when you feel
full. It actually takes a few minutes for your brain to tell your body that it
has had enough food, so eating slowly can help you get a more accurate read on
this, as well. Eating just enough to satisfy your hunger will help you remain
alert, relaxed and feeling your best, rather than stuffing yourself into a
“food coma”!
●
Eat early, eat often: Remember this old saying:
breakfast like a king, lunch like a prince, dinner like a pauper. Starting your
day with a healthy breakfast can jumpstart your metabolism, and eating the
majority of your daily caloric allotment early in the day gives your body time
to work those calories off. Also, eating six small, healthy meals throughout
the day, rather than the standard three large meals, can help keep your
metabolism going and ward off snack attacks.
Dr
Sangita Gaur
Former
Nutritionist Indraprastha Apollo Hospital
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