HEALTHY DIET FOR A HEALTHY BODY

Consuming a healthy diet is very important to maintain a healthy life.It will help to prevent non communicable disease  and conditions like diabetes,hypertension,stroke,cancer .Unhealthy diet and lack of physical activity are leading global risks to health.

WHAT CONSTITUTE A HEALTHY DIET

Healthy diet consist of:  Energy, protein, carbohydrates, fats and lipids, a range of vitamins, minerals and trace elements.

  • Energy intake(calories) should be in balance with energy expenditure.
  • Protein intake: Daily protein intake should be (0.8 grams per kg) of body weight. It also will vary depend on type of work   you are doing.
  • Its requirement is different according to age, gender, type of work you are doing whether   you are a sedentary, moderate or heavy worker. It also varies according to physical state.
  • Children those who are highly physically active, and pregnant and nursing women typically require more Energy and protein.
  • Total fatshould not exceed 30% of total energy intake.
  • Saturated fat: Intake of food containing saturated fat should be less than 10% of total energy intake ( found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee etc.
  • An intake ofTrans-fats less than 1% of total energy intake
    • Processed food contain more trans-fat which include vegetable oilfound in baked and fried foods, Pre-packaged snacks, and foods, such as frozen pizza, pies, cookies, biscuits, wafers, and cooking oils and spread.
    • Ruminant trans-fats (found in meat and dairy foods from ruminant animals, such as cows, sheep, goats, and camels)
    • Limiting intake of free sugars to less than 10% of total energy intakeis part of a healthy diet. Free sugars are all sugars added to foods or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.
  • Salt intake to less than 5 g per daywhich equals sodium intake 2 gm      (equivalent to about one teaspoon) per day .  Salt should be iodized. It helps to prevent hypertension and the complication related to it.
  • Vitaminsand Minerals are essential micronutrients  that our bodies need to develop and function normally.
  • Micronutrients are the elements required by us in small quantities.
  • These elements help your body to grow and develop. They also play important roles in bodily functions such asmetabolism, immunity and digestion 

SOURCES

Vitamins are  of 2 types : Fat soluble ( A,D,E,K), Water soluble (B ,C)

  • Vitamin A: Found in potato, carrots, pumpkins, spinach, and eggs.
  • Vitamin D: Found in fortified milk and other dairy products, sunlight is important source
  • Vitamin E: Found in fortified cereals, leafy green vegetables, seeds, and nuts.
  • Vitamin K: Found in dark green leafy vegetables and in turnip or beet green.
  • Vitamin B1 or Thiamin: Found in pork chops, , enriched grains, and seeds.
  • Vitamin B2 or Riboflavin: Found in whole grains, enriched grains, and dairy products.
  • Vitamin B3 or Niacin: Found in Mushrooms, Fish, Poultry, and Whole grains.
  • Vitamin B5 or Pantothenic Acid:Found in chicken, broccoli, legumes, and whole grains.
  • Vitamin B6 or Pyridoxine: Found in fortified cereals and soy products.
  • Vitamin B7 or Biotin: Found in Meat,Egg,sweet  potato.
  • Vitamin B9 or Folic Acid: Found in leafy vegetables.
  • Vitamin B12: Found in Fish, Poultry, Meat, and Dairy products.
  • Vitamin C: Found in Citrus Fruits and Juices, such as Oranges,Lemon and grapefruit.
  • Iron, calcium, cobalt, chromium, iodine, copper, zinc, molybdenum are some of the minerals    source:  oyster,legumes,cereals,leafy vegetables etc

Deficiency  of any of the nutrients affects growth and development and excess can also cause serious health problem .So it is important to  take adequate  quantity of vitamins and nutrients in your diet

Cover your plate with fruits and vegetables

A healthy diet should include fruits and vegetables. At t least 400 g (i.e. five portions) of fruit and vegetables per day, reduces the risk of non-communicable diseases and helps to ensure an adequate daily intake of dietary fibre Fruit and vegetable intake can be improved by:

  • always including vegetables in meals.
  • eating fresh fruit and raw vegetables as snacks.
  • eating fresh fruit and vegetables that are in season.
  • eating a variety of fruit and vegetables.

INFANT AND CHILD NUTRITION

Healthy dietary practices should start early in life.

Optimal nutrition improves  healthy growth and  cognitive development. It also reduces the risk of becoming overweight or obese and developing  life style diseases  later in life.

  • Infants should be breastfed exclusively during the first 6 months of life.
  • Infants should be breastfed continuously until 2 years of age and beyond.
  • From 6 months of age, breast milk should be complemented with a variety of
  • Adequate, safe and nutrient-dense foods. Salt and sugars should not be added to complementary foods.

“Healthy means eating the right food in the right amount”.

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