| The attention of the whole world has turned towards the nexus between diet and health since obesity, which principally stems from food mismanagement, has spread across the world in a massive scale. Being utterly conscious of the increasing rate in which obesity has become prevalent around the world, WHO (World Health Organization) has formulated an active global policy on Diet, Physical Activity and Health which was duly approved by the May 2004 World Health Assembly. Again, with a view to take care of public health and hygiene, the United States Department Of Agriculture (USDA) and the U.S. Department Of Health And Human Services (DHHS) regularly issues revised, consumer -friendly dietary guidelines every five years.
But what is a proper and healthy diet? The food type that abundantly contains the essential nutrients required for the over-all functioning of our body is healthy and is the proper diet to look out for. This type of food sufficiently possesses both the basic as well as micro nutrients required by the body.
Basic nutrients
Nutrients like water, protein, fats and carbohydrates which are extremely essential to indulge in daily activities fall in this category.
Water
- The amount of water present in our body, i.e. 55-75% of the body, ensures that the body stays fit throughout the whole day.
- To lead a healthy life you should consume a minimum of 1-1.5 liter water on a daily basis.
Protein
- Protein acts as a source of energy to the body as well as forms blood cells and constructs antibodies which further protect us from different ailments.
- For the growth and development of our body you should include protein in your meal on a daily basis.
- Protein plays a significant role in the formation of hair, skin, eyes and other important organs of the body.
- For sufficient protein intake, you should start taking. meat, fish, poultry and eggs. But consume these items at a controlled level as their fat content is considerably high.
- Also remove the fatty portion from the meat before you start cooking it in order to minimize your chances of falling prey to obesity.
Fats
- Fats function as the principal energy provider to the body and so are essential for bodily growth, particularly in the childhood stage. The amount of energy to be gained by fats is nine calories per gram which is double to the energy provided by carbohydrates and protein. Though fats are essential for body energy, the excessive accumulation of fats may push you to the threshold of obesity and so you should strictly regulate your daily fat intake.
- Go for the food items like peanut, olive oil, soybean, safflower oil, sunflower oil, corn and canola containing healthy fats such as monounsaturated fats, polyunsaturated fats and omega-3 fatty acids as these fat types raise the level of good cholesterol HDL(High-density lipoprotein) in the blood.
- Fats which are to be avoided are saturated fats, generally found in dairy products and some animal items.
Carbohydrates
- Along with protein and fats carbohydrates are also a chief energy provider to the body.
- Plant derived vegetables like peas, beans as well as fruits are rich in carbohydrates and so their intake should be increased. From amongst the animal derived food you can select milk as it is high in carbohydrates.
- While choosing food items containing carbohydrates go for unrefined food such as whole grains, carrots and beans while avoiding processed and refined food.
Micronutrients
Other than all the four basic nutrients, our body also needs certain nutrients like vitamins and minerals. They are labeled as micronutrients as their requirement in the body is comparatively less in comparison to the basic nutrients.
- Vitamins are necessary for the metabolic reactions carried inside the body. Fat soluble as well as water soluble vitamins facilitate the reactions by acting as catalysts.
- Certain vitamins take part in the creation of cells, tissue and organs. Eg. vitamin C creates healthy skin for the body and so the deficiency of this Vitamin may induce skin problems.
- Similarly to vitamins, minerals also have their proper function in the body. They are essential for the maintenance of nerve function as well as for the creation of blood, bone and body fluids.
|
