"What people eat is not calories but food and consideration of fads, flavour and variations of apetite can make nonsense of the dietecian's theories."
In the modern era, the breath taking pace at which human lives are advancing; urbanised people are so busy in carrying out their day-to-day essential activities; that we hardly find the time to ponder over and concentrate on what we eat to keep us fit and healthy and give us the required energy to carry on our activities. As a result, proper regular dietary meals has given way to the easily available fast foods and junks into our lives! The outcome is only one! Absence of the essential substances and presence of the the unwanted ingredients in our diet has lead to an increased prevalance of various diseases such as cardiovascular diseases, diabetes, and obesity! Thus, the food that we eat everyday is an important factor in determining our health. So a basic concept and understanding about the nutritive value of different food products is very essential.
# BALANCED DIET #
A "balanced diet" is defined as one which contains a variety of foods in such quantities and proportions that the need for energy, protiens, vitamins, minerals, fats, carbohydrates and other nutrients is adequately met for maintaining health, vitality and general well being. A balanced diet should therefore contain : First, PROTEINS (15-20% of the daily energy intake); then, FATS (20-30% of daily energy intake) and finally CARBOHYDRATE rich in natural fibres should constitute the remaining food energy. The requirement of vitamins and minerals should also be met.
Following points should be followed in order to achieve a proper balanced diet : 1. Dietary fat should be limited. Saturated fats ( vanaspati, ghee etc.) should be reduced. Unsaturated fats (vegetable oils) should be preffered. 2. Consumption of refined carbohydrate should be reduced; carbohydrate rich in fibre should be taken. 3. Salt intake should not be more than 5-10 grams per day. 4. Protein should account for approximately 15-20% of the daily intake. 5. Junk foods such as colas, ketchups, and other foods that supply "empty calories" should be minimised. The modern generation of the 21st century, today, has become "diet conscious" and are particular about what they eat. Thanks to the various educational health programs around the globe that has produced this enlightenment of the human minds. After a basic concept about what should be the essential components (nutrients) of your diet; it is now important that you get an idea about the types of food that supply you with these "essential nutrients". # NUTRITIONAL PROFILES OF PRINCIPAL FOODS # 1. CEREALS: Rice, wheat and maize; should constitute the bulk of the daily diet. They are the chief source of carbohydrate. Maize and wheat are rich in fibre. 2. PULSES: Bengal gram(chana), red gram(arhar dal), green gram(mung dal), lentils(masur dal) and soyabean- are the chief sources of PROTEIN. 3. VEGETABLES: "green leaves" (spinach, cabbage, fenugreek or methi) are main sources of vitamin B12, vitamin C, calcium and iron 4. NUTS and OILSEEDS : groundnuts, cashewnuts, coconut, walnut, mustard seeds, sunflower seeds) contain a good amount of fat and protein. 5. FRUITS: mango, orange, guava, papaya are rich in vitamins and minerals. 6. MILK: A chief source of an essential protein "casein", lactalbumin, lactgloblin, calcium, phosphorus, magnesium, vitamins. 7. EGG: Contains all the essential nutrients (specially proteins) except carbohydrate and vitamin C. 8. FISH and MEAT: Rich source of protein. 9. FATS and OILS: Vanaspati and ghee(saturated fats), vegetable( sunflower) oil (unsaturated fats). Vegetable oils contain Vitamin A and D. 10. SUGAR AND JAGGERY: contain carbohydrates.
