We are all familiar with the notion of eating right. There is so
much information about all sorts of healthy foods and their calorie
values. There is enough being written about how vitamins are good for us
and what are the rich sources of this nutrient. But rarely do we get to
know the approximate quantity that is required by human body on daily
basis. What makes a balanced diet? To make it a little simple let's get
an overview of what should make your daily dietary intake.
The
key nutrients that are required for smooth functioning of the diet are
proteins, fat, fiber, minerals, iron, carbohydrates, vitamins and
calcium. A diet that includes all these essential nutrients, in proper
portion, is known as a balanced diet. Based on the average calorie
requirement for a male weighing 60 kilograms it is 2700 and for a female
weighing 55 kilograms it is 2100.
Different age and lifestyles
demand more intakes of certain nutrients to counter the deficiency and
restore the balance. The following is the list of essential foods and
nutrients that are recommended in the general dietary intake for an
average person -
Chapatti/Rice: Carbohydrate is
the most important fuel for human body. It is the refined carbohydrates
like sugar, white bread, sodas and other processed foods that make you
gain weight and make you prone to diabetes and heart diseases. A daily
meal should consist of 4-5 portions of carbohydrates in a day.
Milk or Dairy Products:
Dairy is an essential for calcium, protein, phosphorous and magnesium.
In fact some recent studies even suggest that dairy can help you cut
belly fat. A minimum serving of 1-2 glasses of dairy is required every
single day.
Vegetables: Vegetables are the most important part of a balanced diet.
A minimum of 3-5 servings of vegetables are required daily to get
minerals, fiber, iron and most vitamins. The fiber in vegetables also
helps regulate the use of sugars in human body while helping to keep
hunger and blood sugar in check. Eating vegetables is also linked to
weight loss.
Fruits: One should eat at least 2
fruits a day to fulfill the requirement of vitamins in human body.
Fruits besides providing essential vitamins boost immunity to keep away
from infections with its anti-oxidant properties to destroy free
radical.
Pulses/Poultry and Other Meat: They are
the main source of protein. If you believe in the myth that eating extra
protein will add muscle mass then you are wrong. The human body rather
process according to the requirement of the muscle and the extra protein
gets saved as fat in the fat cells. 2-3 servings are more than
sufficient for daily protein intake.
Water: Human
body is 70-75% water and forms the bulk of blood and tissue fluid and
is therefore essential for transporting nutrients, hormones and waste
products around the body. Water is also essential to help digest the
food and generate the energy required for body movements and other
physical activities. Minimum of 10-12 glasses are important for normal
functioning of the body.
Fat: Extremely important
for absorption of vitamins in the body. It also helps maintain the
elasticity of skin. A person requires at least 4-5 teaspoons of
oil/butter every day. So for all those people who consider fat as their
enemy should start reconsider and add it to their diet. In fact the real
enemies are the Trans-fat and Saturated fat usually found in processed
food. Fat can also help you improve memory and build muscle.
I am a nutrition and fitness enthusiast at Fitho Wellness. I help people with healthy weight loss diet and fitness. I want people to have better knowledge about healthy diet plans and effective weight loss techniques.
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