Balanced diet for a healthier you
Nutrient element in the last 20 years is down by 40%. In the last 30 years, models have become 23% slimmer; an average individual of the same age has become 15% fatter.
Health experts recommend getting 45 to 65 percent of daily calories from carbohydrates, 10 to 35 percent from proteins, and 20 to 35 percent from fats and approximately 40 grams of Fiber for a balance proper diet.
To start on a balanced diet plan one needs to understand the seven major classes of nutrients:
Proper Diet is not about deprivation but is about adding health to life. To start on a proper diet plan one needs to understand the seven major classes of nutrients. These are: Carbohydrates, Protein, Fats, Fiber, Minerals, Vitamins and Water.
1. Carbohydrates: Provide a source of energy.
2. Proteins: A source of materials for growth and repair.
3. Fats: A source of energy and contain fat-soluble vitamins.
4. Vitamins: Required in small quantities to keep you healthy.
5. Mineral Salts: Required for healthy teeth, bones, muscles etc.
6. Fiber: Required to help your intestines function correctly.
7. Water: Most important therapy for almost all the ailments.
Supplying 4 calories per gram, built from sugar units; carbohydrates are found in many foods and beverages including cereal, bread, rice, pasta, milk, vegetables, fruits, fruit juices, table sugar and honey.
Health experts recommend getting around 40% of daily calories from carbohydrates for a balance proper diet.
Proteins are required for growth and repair. Proteins contain Carbon, Hydrogen, Oxygen, Nitrogen and sometimes Sulphur. Proteins are very large molecules, so they cannot get directly into our blood; they must be turned into amino-acids by the digestive system. There are over 20 different amino-acids. The body needs protein for healthy growth and development, and to make hormones, antibodies, enzymes and tissues. Protein is found in meat, poultry, fish, milk products, grains and beans, and supplies 4 calories per gram.
Health experts recommend getting around 20% of daily calories from protein for a balanced proper diet.
The body needs dietary fats for proper growth and development, a healthy nervous system and skin, to aid the absorption and transport of fat-soluble vitamins through the blood, and to store energy in the body. Fats are made up of a mix of saturated and unsaturated fats. All fats supply 9 calories per gram.
Health experts recommend getting around 40% of daily calories from fats for a balance proper diet.
Vitamin A: good for your eyes.
Vitamin B complex: Supports and increases the rate of metabolism, maintain healthy skin and muscle tone, enhances immune and nervous system functioning. Promotes cell growth and reduces the risk of pancreatic cancer.
Vitamin C: needed for your body to repair itself. Vitamin C helps produce collagen, a protein needed to develop and maintain healthy teeth, bones, gums, cartilage, vertebrae discs, joint linings, skin and blood vessels. Vitamin C also works inside the cells to protect the DNA from the damage caused by free radicals.
Vitamin D: can be made in your skin, needed for absorption of Calcium. Has Health Benefit for Cancer, Osteoporosis, Heart disease and now Diabetes.
Vitamin E: is an antioxidant that protects body tissue from damage caused by unstable substances called free radicals.
5. Mineral Salts
Iron: required to make hemoglobin
Calcium: required for healthy teeth, bones and muscles.
Sodium: all cells need this, especially nerve cells. Sodium (Salt) is essential BUT too much of it is turning into an hypertension epidemic, leading to major ailments. The WHO recommended limit is 2 grammes per day.
Iodine: used to make a hormone called thyroxin.
We do not/can not digest cellulose. This is a carbohydrate used by plants to make their cell walls. It is also called roughage. If you do not eat foods materials, which contain fiber, you might end up with problems of the colon and rectum. The muscles of you digestive system mix food with the digestive juices and push food along the intestines by peristalsis; if there is no fiber in your diet these movements cannot work properly.
Health experts recommend an increased intake of dietary fiber for a gentle colon cleanse.
Maintaining baseline hydration status is important for adequate functioning of each and every cell and organ of our body. It is impossible for our kidneys, heart, nervous system, metabolism, digestive system and muscles to work efficiently without adequate water. 2/3rd of our body is made up of water and water is nearly 70% of our body weight.