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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
| Nutrient | Functions | Food Groups and Foods |
| Carbohydrates | Major source of energy for the body | Wheat, millets, maize, rice, fruits, vegetables |
| Protein | Building blocks of the body; repair and replacement of cells | Pulses, 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 Acid | Blood synthesis | Green leafy vegetables- mint, spinach Pulses and legumes Oilseeds - sesame seeds, soybean |
| Iron | Structural 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 |
| Calcium | Gives strength and rigidity to bones | Millets and legumes - ragi, kidney beans, soybean Green leafy vegetables Oilseeds – sesame seeds Fish, milk and milk products |
| Vitamin C | Antioxidant, 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 |
| Fiber | Healthy digestion, fullness, satiety | Cereals - wheat, broken wheat, unpolished rice, oats Millets - jowar, bajra, ragi Pulses and legumes Seeds and nuts - fenugreek seeds Vegetables and fruits |
References:
- Ming Gopalan C, Rama Sastri B.V, Balasubramanian, S.C, Nutritive Value of Indian Foods, National Institute of Nutrition, Hyderabad, 2002.
- Dietary Guidelines for Indians – A Manual, Nutritive Value of Indian Foods, National Institute of Nutrition, Hyderabad, 2003.
- Mahtani R. The Ultimate Indian Diet Book, Macmillan India Ltd, 2005.
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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