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Wholesome Nutrition

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Wholesome Nutrition

Whether or not you are trying to lose fat, wholesome nutrition is a prerequisite to good health. Nutrition is all about how the body uses nutrients. Nutrients are substances derived from food. Each nutrient has a specific purpose and meets a specific need. According to the Indian Council of Medical Research, a balanced diet is one which provides all the nutrients in required amounts and proportions. In addition, a balanced diet should provide other non-nutrients such as dietary fiber.


Nutrient Rich Foods and Antioxidants

NutrientFunctionsFood Groups and Foods
CarbohydratesMajor source of energy for the bodyWheat, millets, maize, rice, fruits, vegetables
ProteinBuilding blocks of the body; repair and replacement of cellsPulses, legumes, meat and poultry, egg white, milk and milk products.
Vitamin A (Beta-Carotene)Maintain integrity of the epithelial cells, boosts immune system, prevents body from the damage by free radicals (Powerful antioxidant)Leafy vegetables - coriander, spinach, mint, radish leaves, fenugreek leaves.

Other vegetables - pumpkin, carrot

Fruits - mango, papaya
Folic AcidBlood synthesisGreen leafy vegetables- mint, spinach

Pulses and legumes

Oilseeds - sesame seeds, soybean
IronStructural component of red blood cells (essential for production of hemoglobin)Green leafy vegetables - cauliflower greens, radish leaves

Millets - jowar, bajra

Oilseeds sesame seeds

Pulses - soybean, bengal gram
CalciumGives strength and rigidity to bonesMillets and legumes - ragi, kidney beans, soybean

Green leafy vegetables

Oilseeds sesame seeds

Fish, milk and milk products
Vitamin CAntioxidant, Prevents heart disease, diabetes, cancer, and age related degenerative diseases, gives resistance to infections, boosts immune system.Green leafy vegetables - Cabbage, coriander leaves, drumstick leaves

Other vegetables capsicum, green chilies

Fruits amla, guava
FiberHealthy digestion, fullness, satietyCereals - wheat, broken wheat, unpolished rice, oats

Millets - jowar, bajra, ragi

Pulses and legumes

Seeds and nuts - fenugreek seeds

Vegetables and fruits


  1. Ming Gopalan C, Rama Sastri B.V, Balasubramanian, S.C, Nutritive Value of Indian Foods, National Institute of Nutrition, Hyderabad, 2002.
  2. Dietary Guidelines for Indians A Manual, Nutritive Value of Indian Foods, National Institute of Nutrition, Hyderabad, 2003.
  3. Mahtani R. The Ultimate Indian Diet Book, Macmillan India Ltd, 2005.

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after walking we can sleep or not...? why..?


hello i need to reduce my weight as in a 2 months i am getting merry. my height is 5'3" and my weight is 50 kgs. my husband is very slim and that's why i am worried about. please help me out.


Hello Jannat06, you needn't worry much about your weight even though 50Kgs is slightly on the higher side. Go for regular jogging in the morning and go to the gym in the evening. Drink loads of water and lemon juice. In quick time you will be able to see the changes in you. Happy married life in advance!!!


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