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What Should my Diet Consist Of?

Sep 2, 2008
With such a fast pace of our life and so much to worry about, we often neglect our dietary habits. It has been long that we thought of what we are actually consuming, anything that comes handy; we gulp it down. That results in all the health issues. It's time that we plan our daily diet ahead of time.

To begin with, we need to learn what a healthy diet should consist of? How important is it for the proper functioning of our body? I'll tell you how.

All of us need a certain amount of proteins, vitamins, minerals and other nutrients to survive. These basic things are available in our daily food, that's not the only source today with supplements being the order of the day. But what is better than naturals. Also you need to remember that your body needs all these essentials in exact proportions.

We have all heard of a "balanced diet", but what is it actually? From our school days you have been hearing this term, let us now understand that a balanced diet must consist of carbohydrates, proteins, fats, vitamins, mineral salts and fiber, in exact proportions.

Your Diet Should Consist of:

Carbohydrates, the major source of energy: Complex carbs are best suited for the body; these are rich in fiber and slow-releasing. Whole grains, fresh fruits, green leafy vegetables and lentils are the prime sources of complex carbs. Include these in your daily diet. These are also rich in minerals and vitamins. The daily diet of an average grown-up should comprise of 6-7 ounces of every form of whole grains, including bread, crackers, cereal, pasta or brown rice. Carbohydrates can be categorized as sugar and starch. Sugar is a non-essential element, but starch is the best source of energy. Starchy food items contain lower levels of calorie but if combined with sugar can be adverse.

Fats: A little bit of fat is essential for or body, it provides energy. But an excess does cause severe effects. Fats are categorized as - a) Unsaturated fats (including polyunsaturated fats and monounsaturated fats), helps in keeping the cholesterol levels low and maintains a healthy heart. Sources are oily fishes like salmon, mackerel, sardines and also other foods like corn or Soya, vegetable oils, olive oils etc. b) Saturated fats: these can deteriorate your heart conditions and increase the level of cholesterol. Sources include butter, cheese, cakes, chocolates, biscuits and pies. These should be avoided.

Fiber: Fiber usually helps in keeping our bowel system active. It is mostly found in whole meal, breakfast cereals, fruits, vegetables, whole grain, rice, potatoes, pasta and lentils.

Fresh fruits and veggies: Fruits or vegetables in any form are the best sources of essential vitamins, minerals and also fiber, besides these are low in calories and fats. 5 portions of vegetables and fruits are sufficient for an adult. You can also avail the frozen or canned vegetables and fruits.

Dairy foods: Milk and its related products are rich in calcium. They help in the development of your bones. 2 to 3 portions of milk products are sufficient to keep you going. But these products like yoghurt, cheese and butter are likely to increase your calories, go for fat free items.

Protein - non-vegetarian food like fish, meat and poultry: Oily fishes are very good for your eyesight; these should be made a part of your diet at least twice a week. Vitamin B12 and Iron content of red meat makes it an essential element of diet, but prefer to choose leaner cuts and try to get rid of the fat.

Water: 70% of the human body is composed of water. It is the most essential source of survival and allows proper functioning of every system of the body.
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