Nowadays, when it comes to eating habits, the advice that is most pronounced is 'eat less' or 'reduce fatty foods'.
But not only me but many others are not convinced by this kind of advice. Most of us have a laid back attitude when it comes to painting a picture about conflicting nutrition and eating habits.
But I do not think that depriving the body of any food is not the right solution, but the real solution is to balance the food.
Eating the right type and the right amount of food is important for living a healthy life.
Eating habits that allow you to provide your body with all the nutrients it needs. It contains large amounts of nutrients such as protein, carbohydrates, and fats. And small nutrients such as, vitamins and minerals.
Each element plays an active role in different functions of our body. These nutrients come from the five main food groups fruits and vegetables, grains and pulses, meat and milk, and fats and oils.
But how much of these foods should be eaten every day? When and how much to eat the best time to eat protein and carbohydrates?
About 70-80% of the calories in our diet come from the carbohydrates in grains and pulses. But 50% of our calories should come from carbohydrates.
But the problem is we consume more refined carbohydrates. Such as bread, biscuits, white rice and flour are eaten more. But there are more healthy sources of carbohydrates. For example, whole grains - red rice, corn and barley - are sources of healthier carbohydrates.
These contain a lot of dietary fiber. Food without fiber remains incomplete. Because it helps in digestion of food. But very few people eat enough fiber.
Most fruits, vegetables, and whole grains do not cause a sudden rise in blood sugar. Rather it is helpful to keep it under control. So 100 grams of vegetables should be eaten with every 30 grams of cereal food.
Breakfast should include cereals or bananas or some good carbohydrate source. So that your body stays active until lunch.
Maintaining a balance between quantity and quality without eliminating carbohydrates altogether. Sources of simple carbohydrates such as glucose and fructose are- fruits, vegetables and honey; The source of sucrose is sugar and the source of lactose is milk.
And complex polysaccharides and starch are found in rice and wheat grains, corn, pulses and native vegetables. And glycogen is found in animal feed.
Male: 2320 kcal / day
Women: 1900 kcal / day
Protein should be 30-35% of the daily diet. This protein can come from pulses, milk, leafy green vegetables, eggs, white meat or vegetable sources. Protein is the main component of our body cells, hair, skin and soft tissue cells. Moreover, more calories are consumed in protein digestion.
Men need more protein than women.It is important to have protein in our daily diet. Pulses, cottage cheese, flour or 30 grams of pulses can be our source of this protein. People in our country eat much less protein than they need. Because in our country rice is more.
Male: 60 g / day
Women: 55 gm / day
3. Fat: It supplies energy, stores vitamins and synthesizes hormones. A person should have one-fifth or 20% fat in their daily diet. These fats are of three types- polyunsaturated, monounsaturated and omega-three fatty acids.
The vegetable oil that we use in our daily cooking is the main visible source of our food.Various types of oil can be used for this. You can eat butter, ghee, olive oil, mustard oil, soybean, sesame oil and even almond oil if you want.
And refined crude oil is better than refined oil.
These micronutrients are small nutrients that help in digestive, nerve and muscle activity, bone health and cell production.
Mineral nutrients are inorganic nutrients. As a result, minerals from plants, meat and fish enter the body very easily. Vitamins are fragile compounds. Vitamins come from nuts, oilseeds, fruits and green leafy vegetables.
Vitamins A, E, B12 and D are the most important for the human body.It also needs calcium and iron.
To stay healthy, you should eat at least 100 grams of green vegetables and 100 grams of fruits every day.
Adequate amount of water should be consumed daily as a source of mineral nutrients. You need to drink at least 6 to 8 glasses of water every day.
Since most women suffer from iron deficiency and anemia, they should take supplements of calcium, vitamin D, folic acid, iron and biotin regularly during pregnancy.How much calcium should an adult take daily:
(100 g milk and dairy products)
Male: 600 mg / day
Women: 600 mg / day
How much iron should an adult take daily:
Male: 18 mg / day
Women: 21 mg / day
Large meals should be eaten at least three times a day to keep the body active. And most of the food should be eaten for breakfast. But we eat the least breakfast! Again, we hurriedly finished our lunch.
As a result, all the food is crowded at night. But eating the least amount of food at night is beneficial for health! But the time has come for change. Change these bad habits today.
Breakfast should include at least three things. 1. Dietary fiber or carbohydrates (whole-grain bread, oatmeal, white oats, white flakes), II. Protein (eggs, yogurt, milk and sprouts) and 2. Vitamins (almonds, walnuts, apricots, and figs).
High-fiber whole food grains such as red rice, barley or barley, starchy carbohydrates and some good sources of protein like cottage cheese, pulses, chicken or fish. Add to this some probiotics such as yogurt or whey and fiber source vegetable salad.
Dinner seems to be highly satisfying. Eat plenty of green vegetables for dinner to meet your body's need for vitamins and minerals. Even if you reduce the amount of carbohydrates at night, do not omit them completely. You can also add some healthy fat sources.
E.g. Fish, nuts and seed oil. Using these ingredients will help your body regenerate and repair at night.
You can eat at least one or two light meals between the three main meals.