Much has been said about what to eat, how much to eat, and when to eat. The right nutrition is essential for good health, physical development and for carrying out normal daily activities. There has been an enormous amount of research on nutrition and this article gives you a ready checklist of the golden rules for a balanced and healthy diet.
- Your diet should have a wide variety of foods with the appropriate calorie levels. For major macronutrients, 45 to 65% of calorie intake should be through carbohydrates, 25% through fats and 10 to 15% from proteins
- Your diet should also contain micronutrients – vitamins and minerals. A diverse diet tends to be more reliable in delivering these nutrients
- Follow the same eating pattern across your entire life. This will help maintain the right weight and reduce the chances of chronic diseases
- Limit calories from sugar and saturated fat and reduce intake of salt
- Cereals, millets, and pulses can offer all macronutrients. However, eggs, fish, chicken, and dairy can also be good additions for people who are not vegetarian
- Try to eat a minimum of five servings of fruits and vegetables every day. The more types of different colored vegetables you take, the better it is. Vegetables and fruits provide vitamins and minerals (Calcium and Iron), dietary fiber and anti-oxidants
- 1gm of fat contains 9 calories. A lot of the foods we eat also have hidden fats – like biscuits and namkeens or sweetmeats, etc. It is best to limit saturated fats like ghee, butter and consume fat in moderation
- Avoid overeating – your calorie intake should not exceed requirements because that leads to weight gain which is a major risk factor for a variety of diseases
- Minimize the use of processed foods that are typically rich in salt, sugar, and fats
- Drink plenty of water. Choose fresh juice over packed ones. Avoid alcohol and carbonated beverages
