Food helps us to grow, provides energy to work and keeps us healthy. But nowadays we are unable to stick to good food due to the introduction of so many new species of street food. We hardly follow the diet plan and unable to control our cravings.
We must begin our day with a proper breakfast. Breakfast should include milk and food items such as paratha, idli, dosa or bread and fruit. Apart from breakfast, we must have two more meals, during the day- lunch and dinner.
Why Do We Eat Different Types of Food?
The human body needs nutrients. Some nutrient provides energy. Our body needs the energy to work. Some nutrients help our body to grow and repair the damaged parts and some help us remain healthy.
The nutrients that our body need are present in different types of foods. We can not get all the nutrients from one food. That is why we should eat different types of food.
Energy Giving Nutrients
The body works all the time. Even when you are asleep, your body is working. The body needs the energy to work. Food items such as rice, chapati, potato, idli, banana and sugar contain carbohydrate.
Carbohydrate provides energy to the body. So it should be consumed on a regular basis. However, a low carb diet helps you lose your weight and control diabetes and other conditions.
Fats also provide energy. Foods such as butter, ghee, oil, cheese, fish and cream are rich in fats. Excess amount of fats obtained from the food is stored by the body to be used later. Fats are classified into two parts saturated and unsaturated fat.
Saturated fats are solid at cool temperature. Eating too much-saturated fat is not good for a person’s health as it can cause heart and blood vessel problems.
Unsaturated fats are liquid at room temperature. These are healthy fats and should be consumed in the required amount.
Fat is not necessarily bad for the body. An adequate amount of fat provides warmth to the body. However, too much fat leads to obesity.
Food items such as milk, pulses, gram, beans, eggs, meat and fish are body-building foods. They contain the nutrient called proteins. Proteins help the body grow. They are also needed to repair the damaged parts, especially after sickness and injury.
They also play an important role in making essential hormones and enzymes, In tissue repairing and supply energy during the times when carbs are absence. Pregnant women need protein to build their body and that of their babies. Protein plays an important role in breastfeeding.
Vitamins And Minerals
Vitamins and Minerals present in the food keeps the body healthy. They are considered to be the protective nutrients for our body. Fruits, vegetables and nuts contain different vitamins and Minerals. They are also present in meat, fish, egg and milk.
The vitamins are divided into two parts:
Fat-Soluble Vitamins like A, D, E and K are soluble in fat so they can be utilised only when fat is present in the body.
Water-Soluble Vitamins like B, C and Folic Acids are soluble in water and can be utilised in the presence of water in the body. and cannot be stored in the body as our body is 71% water.
Source and Function of Vitamins
|Vitamin A||Night vision
Healing epithelial cells
Normal development of teeth and bones
|Breastmilk, tomatoes, cabbage, lettuce, pumpkins
Mangoes, papaya, carrots
Liver, kidney, egg yolk, milk, butter, cheese cream
|Vitamin D||Needed for the absorption of calcium from small intestines
Calcification of the skeleton
|Ultraviolet light from the sun
Eggs, butter, fish
Fortified oils, fats and cereals
|Vitamin K||For blood clotting||Green leafy vegetables
Fruits, cereals, meat, dairy products
|B complex||Metabolism of carbohydrates, proteins and fats||Milk, egg yolk, liver, kidney and heart
Whole grain cereals, meat, whole bread, fish, bananas
|Vitamin C||Prevention of scurvy
Aiding wound healing
Assisting the absorption of iron
|Fresh fruits (oranges, banana, mango, grapefruits, lemons, potatoes) and vegetables (cabbage, carrots, pepper, tomatoes)
Source and Function of Minerals
|Calcium||Gives bones and teeth rigidity and strength||Milk, cheese and dairy products
Foods fortified with calcium, e.g. flour, cereals. eggs, fish cabbage
|Iron||Formation of haemoglobin||Meat and meat products
Eggs, bread, green leafy vegetables, pulses, fruits
|Iodine||For normal metabolism of cells||Iodised salt, sea vegetables, yoghurt, cow’s milk, eggs, and cheese
Fish; plants grown in iodine-rich soil
|Zinc||For children to grow and develop normally; for wound healing||Maize, fish, breastmilk, meat, beans|
|Fluorine||Helps to keep teeth strong||Water|
whole wheat, whole corn, fruits and vegetables are rich in fibre. The fibre present in our food remains undigested. The fibre, as it passes through the digestive system clans the stomach, small intestine and large intestine. this keeps the body healthy.
Fibre makes the food bulky and slows the absorption of nutrients so it helps the nutrient to enter the blood easily.
We can live without solids for some days but we cannot live without water for a few days. Water is essential for life and there are a number of reasons for it. Like it helps makes cells and fluid such as tears, digestive juice and breastmilk.
All the essential body functions take place in water, for keeping the lining of the mouth, intestine, eyelids and lungs wet. And for production of urine fro carrying out the waste out of the body.
A daily diet that provides all the nutrients in the right amount is called a balanced diet. It contains the needed amounts of Carbohydrates, Fats, Proteins, Vitamin and Minerals. A balanced diet helps the body to grow, function properly and remain healthy.
Hoping the food and health plan mentioned as above will be helpful for you.