|
|
How often have we heard these terms being tossed about
and how often have we used them knowing only vaguely what “nutrition and
balanced diet” actually mean. “A balanced diet is a combination of
various essential nutrients in the proper proportion. Nutrients would
bring within their purview carbohydrates, fats, proteins, fats,
vitamins, mineral salts and lastly even water. Let us see how each of
these contribute to our well being. Carbohydrates (essentially sugars
and starches) supply us with energy while fiber keeps the guts healthy.
Proteins build muscles, Fats are required for cells and other body
functions. The importance of vitamins and minerals cannot be emphasized
enough for their functions are vital for the human body. Water is
required to flush out the waste products and remove the toxins. It is a
total cleanser.
Carbohydrates are found in starches, sugars and fibers, Unrefined
starchy foods like whole meal bread, rice and pasta and potatoes in
their skin are considered to be the best as they contain more vitamins,
contain fiber and regulate the release of energy. Refined sugar and
products containing it are termed as “empty calories” because they do
not contain any nutrients. They only have energy giving properties. In
contrast natural sugars present in fruits and vegetables are healthy.
These carbohydrates should make up at least 40-50 percent of your diet.
Next on the list are the builders of muscle proteins. Milk, milk
products, beans nuts, grains, soy and wheat germ all contain protein.
These should be consumed in such a way that they account for about 20-30
percent of your diet.
Fats should not be excluded form the diet. What we need to do is to
ensure that saturated fats be used sparingly. Polysaturated fats, which
are mainly got from plants, are considered to be more beneficial. Milk,
butter, cheese, soy oil, olive oil., flaxseed oil, all contain fats.
Fats should account for at least 30 percent of our diet.
No praise sung in respect of vitamins and proteins can be sufficient.
From fighting infection and aiding bone growth, to promoting cell
production and boosting the immune system, vitamins are vital for the
human body. Vitamin A and Riboflavin is found in milk, butter and
vegetables, thiamin in whole grain nuts and seeds, Niacin is found in
milk, Vitamin B6 is found in spinach, broccoli and bananas, Vitamin C is
found in green vegetables and citrus fruits, vitamin D is found in milk,
Vitamin E is found in vegetables, rice, and bran, and Vitamin K is found
in wheat germ, vegetable oil and whole grain bread and cereal.
Minerals like calcium which are necessary for bone growth and healthy
teeth, copper which is require for the metabolism of iron, iron itself,
Magnesium which is involved with the functioning of the nerves and
spinal cords, and sodium, potassium, phosphorous and zinc can be found
either in milk, grains, vegetables, fruits, cereals, yogurt or wheat
germ. Drinking the proverbial 8 glasses a day of water is a must.
So nutrition and a balanced diet contribute towards good health. This
means no skipping meals especially breakfast. The body metabolism is
increased with the right kind of breakfast foods. Regular moderate
exercise will ensure that you look good and feel good.
All this does not imply that a balanced diet is boring and
uninteresting. It only means ensuring that you get the right variety of
foods in your diet. An occasional treat is always on the cards.
In India, Ayurveda focuses on dietary aspects for the physical
being, for the purity of mind and for the cosmic spirit. For physical
well being , the focus is on adequate water and food at regular
intervals. Food essentially consists of complex carbohydrates,
vegetables and fruits and moderation in fat to balance the doshas. For
the purity of the mind, foods like nuts, seeds of sunflower and sesame,
green vegetables, milk, buttermilk, yogurt, citrus and fibrous fruits
are essential. Dietary ideals for the cosmic spirit ensure that the
balanced diet works best when food is eaten in non-stressful
environment. In the end we see, the basic idea is the same, nutrients in
the right proportion should be our mantra. ~
Author Mini Swami.
|
|
