The body needs vital nutrients for its varied functions. Food provides the needed nutrients to the body. Water is another important constituent of the food required for every metabolic reaction. A deficit in these essential nutrients over time results in loss of activity or reduction in some function and may modify regulation, which can lead to deficiency diseases. | In addition lack of nutrients could promote chronic age relateddiseases, like diabetes, osteoporosis, stroke, heart problems andcancer. Therefore a nutritious diet is important in the prevention andcure of various diseases.
| What constitutes a healthy diet?
No single food provides all of the essential nutrients in the right proportions, so a healthy diet should comprise a wide variety of foods eaten in moderation.Usually the percentage of our energy intake derived from different energy giving nutrients is considered. So a healthy diet should comprise a wide va riety of foods eaten in moderation.Fifty percent of the energy we need should come from the carbohydrates in the food whereas 30–35% should come from fats and 15–20% should be provided by protein. | | A healthy and adequate diet, which is a combination of various essential nutrients in the proper proportion, will help you meet your body’s nutrient and energy requirements and provide adequate health-promoting phytochemicals. Eating a well-balanced diet on a regular basis and staying at your ideal weight are critical factors in maintaining your emotional and physical well-being and thus, help to prevent diseases such as diabetes, cancer and Cardiovascular disease. | | How to know that your diet is balanced or adequate? A balanced diet refers to intake of appropriate types and adequate amounts of foods and drinks to supply nutrition and energy for the maintenance of body cells, tissues and organs and to support normal growth and development. One simple way of ensuring that you are having a balanced diet is by comparing your food intake with five group plan and food pyramid and modify if necessary. | Five major food groups
It is important that you eat a balanced diet with foods from each of the five major food groups. Choosing a variety of foods within and across food groups is also important. In each food group, different foods provide more of some nutrients than others. This will avoid excess consumption of nutrients and monotony in the taste. | The food groups are composed of:
| | Food group | Food sources | Main nutrients | | Cereal grains and products | Rice, wheat, ragi, bajra, maize, jowar, barley, rice flakes, wheat flour | Energy, carbohydrate, protein, invisible fat, vitamins B1 and B2, folic acid, iron and fiber | | Pulses and legumes | Bengal gram, blackgram, greengram, redgram, lentil (whole as well as dhals), cowpea, peas, rajmah, soyabean, beans | Energy, protein, vitamins B1 and B2, folic acid, calcium, iron, fiber. Some pulses and nuts provide good amount o f fat | | Milk and meat products | Milk, curd, skimmed milk, cheese, chicken, liver, fish, egg, meat | Protein, fat, vitamin B2, calcium (only source of animal protein and vitamin B12 in vegetarians) | | Fruits and vegetables | Fruits: Mango, guava, tomato, papaya, orange, sweet lime, water melon
Vegetables: green leafy vegetables, spinach, drumstick leaves, coriander leaves, fenugreek leaves
Other vegetables: carrots, brinjal, ladies finger, beans, capsicum, onion, drumstick, cauliflower | Carotenoids, folic acid, calcium, fiber. Many phytochemicals such as antioxidants are rich in this food | | Fats and sugar | Fats: Butter, ghee, hydrogenated fat, cooking oils like groundnut, mustard, coconut Sugar: Jaggery and sugar | Energy (high density of energy) Ready source of energy not requiring any metabolic processing | Srilakshmi B. Dietetics. 3rd edn. New Age International (P) Limited Publishers, 2001. |
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Food guide pyramid
A food guide pyramid is a simple way of knowing what are the kinds of food one needs to consume and in what amounts to ensure good health. The food pyramid can help you choose from a variety of foods so you get the nutrients you need, and the suggested serving sizes can help you control the amount of calories, fat, saturated fat, cholesterol, sugar or sodium in your diet. |
Tips for a healthy diet
Reduce the quantity of fats and sugars added to foods in cooking, or at the table. Choose fewer foods that are high in sugars (eat less candy, sweet desserts and soft drinks). Choose lower fat and lower sugar foods from the other five food groups often. Choose skim milk and nonfat yogurt often. Choose lean meat, poultry without skin, fish and dry beans and peas often. Prepare meats in low fat: Trim away all the fat. Remove skin from poultry. Use nuts and seeds in moderation. Eat a variety of vegetables. Include dark-green leafy vegetables and legumes several times a week. Use legumes in place of meat. Reduce added spreads or toppings, such as butter, mayonnaise and salad dressing.
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