It is very important to know your food, right. Food contains macro-nutrients called Carbohydrates, Proteins and Fats and micro-nutrients which include all types of vitamins and minerals. These nutrients are basic essentials for life and should be consumed every day.
Food to Include:
- Carbohydrates: They provide energy and hence constitute a larger portion of the diet. Carbohydrates can be obtained from whole grains like wheat, brown rice, oats and millets, etc.
- Proteins: They are responsible for repair of body tissues and should be balanced along with carbohydrates. Good sources are meat, eggs, dairy products, legumes, etc.
- Fats: Fats are good for storing energy and are required for transporting Vitamins A, D, E, K and for formation of hormones. Virtually all food contains fat, so its use should be kept to minimum and only healthy fats should be consumed. Healthy fats are found in nuts, oily fish like herring and salmon, oils like olive oil, rice bran oil, sunflower oil, etc.
- Micro-nutrients: These are found in all fresh fruits and vegetables, whole grains, cereals and legumes.
"The key is balance. Everything taken should be in moderation and balanced."
Food to Avoid:
- Refined Food: They contribute a lot in storing fat. Refined food is made from refined flour (Maida), semolina, white rice, etc. Majority of food people consume today are in the form of refined food like pizzas, burgers, all kinds of white bread, etc.
- Refined Sugars: Refined sugars are the unhealthiest of all the food. Say no to cakes and pastries, ice creams and desserts.
- Beverages: Alcoholic beverages and non-alcoholic beverages, which include aerated soft drinks, should not be consumed at all. They are very high in calories and store a lot of fat in the body. They are also not good for health in general.
- Fried Food: Food, once fried, loses all its nutrient content and only adds up on the saturated fats. Oils that are reused again and again for frying contain highest amounts of Trans Fats which contribute to obesity and heart troubles.
- Packed food: Ready-to-eat food, canned or tinned food or food with preservatives should also be avoided if possible or should be kept to a bare minimum.