What is a balanced diet?
The diet
should contain the required amounts of Carbs, Proteins, fats, vitamins and
minerals and last but not the least water (H2O)
Carbohydrates:-
Are
responsible for providing our body with the energy it needs for normal day to day
functioning and also in the formation of DNA and RNA.
Carbohydrates
are classified by their Glycemic Index(G.I) and load (G.L)
High G.I foods are absorbed quickly
and raise the blood glucose levels immediately and convert them into fats.
Therefore they are not useful for our balanced diets.
AVOID EATING
THESE: Sweets, Pizzas, processed juices, biscuits etc.
Low G.I foods are those foods which
are utilized for energy instead of converting them into fat. Therefore, they
are essential for our diet.
Examples-
Brown rice, Jower, Bajra, Legumes, Dal, Whole wheat, Barley, Lentils etc.
Carbs
which should be present in our daily meals: Rotis, Phulkas, Idli, Dosa, Sweet Potatoes, Oats
etc.
Proteins:-
The main
function is to build and repair our bodies and also to transport the nutrients.
Examples:
Eggs, Chicken, milk, fish etc.
At the same
time, make sure that you don’t take foods which have high protein levels
because they get converted fats.
Fats:-
They are
required for optimum health and also to sustain our life. They are used to
transport the vitamins and protects the vital organs.
Do you know?
60% of our
brain is made up of fats!
AVOID EATING
THESE: Fats from red and processed meat, deep fried foods, sweets, cakes,
pastries, cakes, pizzas etc.
DO EAT
THESE: Nuts, Avocadoes, Olives, Milk products etc.
Vitamins and Minerals:-
They help in
our metabolic functions.
DO EAT
THESE: Cereals, vegetables, eggs, milk, leafy vegetables etc.
Water(H2O):-
Last but not
the least, water is very essential to absorb the nutrients.
Drink water
more than the quantity that satisfies your thirst. Drink atleast 3 liters of
water daily.
IMPORTANT
THINGS TO REMEMBER WHILE EATING:
· Know your stomach and understand how
much food it can take.
· Never over-eat.
· When visiting a place, try to eat as
much local food as possible.
· DON’T starve yourself on the name of
dieting.
· Be aware of how much you are eating
and what you are eating.
· EAT YOUR BREAKFAST WITHIN HALF AN
HOUR OF WAKING UP.
· NEVER have Bed tea or Coffee.
· Eat something for every 2 hours.
· Eat more when you are more active and
less when you are less active.
· NO FOOD IS FATTENING. We just have to
be smart enough to choose the right time to eat.
· FINISH YOUR LAST MEAT ATLEAST 2 HOURS
PRIOR TO SLEEPING.
· EAT YOUR DINNER WITHIN TWO HOURS OF
SUNSET.
· SLEEP FOR FIXED TIMINGS ONLY.
