DIET AND NUTRITION
DIET AND NUTRITION
what we eat is what we are!The daily food we eat determines the way our lives are shaped-and our bodies!
A well balanced,nutritious diet contains
1.Carbohydrates :"complex" carbohydrates..like bread,rice,pasta,cereals.vegetables like potato & fruits.These should form the major portion of the daily diet.These provide sustained release of energy as opposed to "simple" carbohydrates like sweets,candies,cakes which provide a sudden release of energy,but which if consumed in excess can lead to weight gain.These sudden "glucose-challenges"are also thought to lead to to diabetes at a later stage.Complex natural carbohydrates also have fibres which are essential in keeping the blood vessels in healthy condition.A high fibre diet is known to reduce the chances of colorectal cancer.Too much of carbohydrates can cause weight gain,as ANY unutilised energy sources are converted by the body into fat.
2.Proteins : these are derived from meat,fish egg,nuts,legumes,oils.Proteins are the tissue builders,they are needed for repairing our body,helping it fight against infections(in the form of immunoglobulins),,maintaining its normal status (in the form of hormones).
Proteins should form 1/4 to 1/6 of the energy source.Too much of Proteins can lead to weight gain in the form of body fat.
3.Fats: these should be to the minimum,particularly with increase in age,or decreased activities.Fats are essential in the development of the nervous tissue,help provide protection to inner organs,helps in insulating the body,and act as reservoir of energy,being utilised when there is shortage of energy/food.Vitamin "D" is produced by the skin with the help of fat.
Fats in the form of 'unsaturated oils' like cannola oil,sunflower oil are good for the body,whereas saturated fats like "dalda" i.e hydrogenated fats,animal fats are dangerous to the heart and blood vessels.Fats should form a small part of everyday diet.
4.Vitamins and Minerals are usually got from the normal diet,and need to be supplemented only in certain conditions.Too much of vitamins(particularly. vit D) can be harmful to the body .Minerals though needed in extremely small quantities,are a very essential part of the chemical "soup" that make up the body.Zinc and chromium are essential elements in the insulin-carbohydrate mechanism.Iron is needed in the formation of haemoglobin,through which blood is able to carry oxygen and carbon dioxide.Many diseases are due to excess of metals in our diet as a result of industrial pollution(Lead,Arsenic,Chromium,Cadmium,Mercury).Taking extra minerals is usually not required when a well balanced diet is followed
5.Fluids.:Water is the medium of life,making up more than 85% of the body.There is water even in your teeth and bones!It acts as the medium of "cellular respiration",THE most definitive and final level of respiration that is the basis of Life.Even the oxygen that is breathed in is finally dissolved in water before taken into a cell.
There are entire systems of alternative medicines based solely on making a person drink water!!
Drink at least 8 glasses of water in a day.Too much of water in a sedentary/elderly person can be harmful.Do not overdo anything too much!Too much of plain water in an exercising person is also not good,adding a bit of salt and sugar is a must.
6.Salt.in moderation is very essential for the normal functioning of the nerves & muscles,for the chemical signalling occurring at the cellular level.,but too much of salt is harmful and may bring about hypertension.(persistently elevated blood pressure).
TIPS!
Eating 5 or 6 small meals a day is better than eating 2 or 3 large meals a day
Drinking milk along with some biscuits at bed time helps you sleep better.
Green tea is rich in flavenoids and other powerful antioxidising agents,and help in preventing tissue damage due to old age and exposure to industrial pollutants.
Avoid cabbage if you have a thyroid problem.
Avoid alcohol,or use in moderation.Red wine is good for the heart.
An egg a day will not lead to any great dangers of cholesterol.It is the most 'complete food',easily digested by children and old people alike.
Milk contains organic calcium,which helps in REDUCING fat,particularly around the tummy.So,if on a diet,include milk(or better still- yogurt,curds) on your menu,and cut others!
It has not been proved that swimming after a meal leads to cramps..actually swimming on an empty stomach may lead to cramps.
If you need to LOSE weight,cut down your "low quality calories",i.e those coming from sweets & fats.Reduce your overall food intake and EXERCISE!
Exercises should be low grade but for long duration with high repetitions.Example:If it is dumble lifting,then use LOW WEIGHTS,HIGH REPETITIONS,do not go on increasing weights as the exercise becomes 'easier',but increase the repetitions.
If you are trying to GAIN weight ,increase your diet in the form of complex carbohydrates,and proteins.Exercise with HEAVY WEIGHTS,LOW REPETITIONS,go on progressively increasing the weights.
Exercise increases muscle mass,and this increases BMR(basal metabolic rate),which means that even when you are resting,the body continues to burn energy.The controversial ATKINS DIET prescribes a high protein,low carbohydrate diet for weight loss,but usually not approved by doctors.
See HERE for more dieting,recipes and nutrition tips!
what we eat is what we are!The daily food we eat determines the way our lives are shaped-and our bodies!
A well balanced,nutritious diet contains
1.Carbohydrates :"complex" carbohydrates..like bread,rice,pasta,cereals.vegetables like potato & fruits.These should form the major portion of the daily diet.These provide sustained release of energy as opposed to "simple" carbohydrates like sweets,candies,cakes which provide a sudden release of energy,but which if consumed in excess can lead to weight gain.These sudden "glucose-challenges"are also thought to lead to to diabetes at a later stage.Complex natural carbohydrates also have fibres which are essential in keeping the blood vessels in healthy condition.A high fibre diet is known to reduce the chances of colorectal cancer.Too much of carbohydrates can cause weight gain,as ANY unutilised energy sources are converted by the body into fat.
2.Proteins : these are derived from meat,fish egg,nuts,legumes,oils.Proteins are the tissue builders,they are needed for repairing our body,helping it fight against infections(in the form of immunoglobulins),,maintaining its normal status (in the form of hormones).
Proteins should form 1/4 to 1/6 of the energy source.Too much of Proteins can lead to weight gain in the form of body fat.
3.Fats: these should be to the minimum,particularly with increase in age,or decreased activities.Fats are essential in the development of the nervous tissue,help provide protection to inner organs,helps in insulating the body,and act as reservoir of energy,being utilised when there is shortage of energy/food.Vitamin "D" is produced by the skin with the help of fat.
Fats in the form of 'unsaturated oils' like cannola oil,sunflower oil are good for the body,whereas saturated fats like "dalda" i.e hydrogenated fats,animal fats are dangerous to the heart and blood vessels.Fats should form a small part of everyday diet.
4.Vitamins and Minerals are usually got from the normal diet,and need to be supplemented only in certain conditions.Too much of vitamins(particularly. vit D) can be harmful to the body .Minerals though needed in extremely small quantities,are a very essential part of the chemical "soup" that make up the body.Zinc and chromium are essential elements in the insulin-carbohydrate mechanism.Iron is needed in the formation of haemoglobin,through which blood is able to carry oxygen and carbon dioxide.Many diseases are due to excess of metals in our diet as a result of industrial pollution(Lead,Arsenic,Chromium,Cadmium,Mercury).Taking extra minerals is usually not required when a well balanced diet is followed
5.Fluids.:Water is the medium of life,making up more than 85% of the body.There is water even in your teeth and bones!It acts as the medium of "cellular respiration",THE most definitive and final level of respiration that is the basis of Life.Even the oxygen that is breathed in is finally dissolved in water before taken into a cell.
There are entire systems of alternative medicines based solely on making a person drink water!!
Drink at least 8 glasses of water in a day.Too much of water in a sedentary/elderly person can be harmful.Do not overdo anything too much!Too much of plain water in an exercising person is also not good,adding a bit of salt and sugar is a must.
6.Salt.in moderation is very essential for the normal functioning of the nerves & muscles,for the chemical signalling occurring at the cellular level.,but too much of salt is harmful and may bring about hypertension.(persistently elevated blood pressure).
TIPS!
Eating 5 or 6 small meals a day is better than eating 2 or 3 large meals a day
Drinking milk along with some biscuits at bed time helps you sleep better.
Green tea is rich in flavenoids and other powerful antioxidising agents,and help in preventing tissue damage due to old age and exposure to industrial pollutants.
Avoid cabbage if you have a thyroid problem.
Avoid alcohol,or use in moderation.Red wine is good for the heart.
An egg a day will not lead to any great dangers of cholesterol.It is the most 'complete food',easily digested by children and old people alike.
Milk contains organic calcium,which helps in REDUCING fat,particularly around the tummy.So,if on a diet,include milk(or better still- yogurt,curds) on your menu,and cut others!
It has not been proved that swimming after a meal leads to cramps..actually swimming on an empty stomach may lead to cramps.
If you need to LOSE weight,cut down your "low quality calories",i.e those coming from sweets & fats.Reduce your overall food intake and EXERCISE!
Exercises should be low grade but for long duration with high repetitions.Example:If it is dumble lifting,then use LOW WEIGHTS,HIGH REPETITIONS,do not go on increasing weights as the exercise becomes 'easier',but increase the repetitions.
If you are trying to GAIN weight ,increase your diet in the form of complex carbohydrates,and proteins.Exercise with HEAVY WEIGHTS,LOW REPETITIONS,go on progressively increasing the weights.
Exercise increases muscle mass,and this increases BMR(basal metabolic rate),which means that even when you are resting,the body continues to burn energy.The controversial ATKINS DIET prescribes a high protein,low carbohydrate diet for weight loss,but usually not approved by doctors.
See HERE for more dieting,recipes and nutrition tips!
posted by niranjan at 9:32 PM
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