Lets start this discussion with : WHAT IS A HEALTHY DIET & WHY WE SHOULD EAT HEALTHY FOODS?
A healthy diet contains adequate calories of energy to keep us active and for growth. It has a balance of major and minor nutrients derived from different types of food. It also includes proper quantity of water intake.
By following a healthy diet, we become physically fit. We can measure this using factors like height, weight, age, gender, dimensions of chest and hip(waist) etc.If we are below the prescribed standard rates, we are under weight.This is malnutrition. When we are above the standard range, we are overweight. This causes many life style diseases.An advance of overweight leads to obesity.
Healthy foods are those that give us sufficient nutrients, vitamins, minerals, energy for body functions and growth. This is not attained by one meal. So we have to arrange our daily intake over different meals and snacks so as to achieve this.
Carbohydrates, proteins, fats are components that give us lot of energy. So they are called macro or major nutrients. eg.cereals, millets, pulses, meat, fish, egg, milk etc.
Vitamins, minerals, anti oxidants, fibre etc are required by human body in small quantities and are called minor or micro nutrients.eg. fruits and vegetables.
BODY BUILDING FOODS:
A healthy diet contains adequate calories of energy to keep us active and for growth. It has a balance of major and minor nutrients derived from different types of food. It also includes proper quantity of water intake.
By following a healthy diet, we become physically fit. We can measure this using factors like height, weight, age, gender, dimensions of chest and hip(waist) etc.If we are below the prescribed standard rates, we are under weight.This is malnutrition. When we are above the standard range, we are overweight. This causes many life style diseases.An advance of overweight leads to obesity.
Healthy foods are those that give us sufficient nutrients, vitamins, minerals, energy for body functions and growth. This is not attained by one meal. So we have to arrange our daily intake over different meals and snacks so as to achieve this.
Carbohydrates, proteins, fats are components that give us lot of energy. So they are called macro or major nutrients. eg.cereals, millets, pulses, meat, fish, egg, milk etc.
Vitamins, minerals, anti oxidants, fibre etc are required by human body in small quantities and are called minor or micro nutrients.eg. fruits and vegetables.
BODY BUILDING FOODS:
Proteins, minerals and water are the components that are considered useful for body building. These help in development of bones and muscles. Generally, body building diets help in growth and repair of body tissues and internal organs. ( muscles, blood, skin, hormones and enzymes ) So proteins are required for good health. Minerals are inorganic substances essential for metabolism. We get them from tubers, fruits, vegetables and 'greens'. Water is essential for digestion, distribution, of joints, body cooling, waste disposal, etc.Children need to consume foods that provide 1 to 1.5 grams protein per kilogram of their body weight. There are many sources of proteins. Some of them are listed below:
- Egg Whites:
- Purest form of protein.
- Easily absorbed by body
- Low ratio of protein to fat ( 60:1)
- Good source of vitamins and minerals too.
- Fish:
- Especially small fishes that contain Omega-3- fatty acids
- The fats in fish are healthy( Vegetarians Cod Liver Capsules!)
- Lean Meat:
- Chicken lean or breast are high quality proteins. Low in saturated and trans fat.
- Turkey meat has higher proteins than Lean Chicken meat. ( 73%- 48%) and is lower in fat content too(22% than 48%)
