Diet and Nutrition requirement for everyday life.

Food that we intake has a big effect on our lives. Having a balanced diet is very important for our body. It helps our immune system get stronger and fight chronic diseases. A balanced diet helps our mind function properly, increase its power and keep us active all day long.

The balanced diet reduces the risk of developing cancer or heart disease. Eating a balanced diet helps you maintain your body weight and BMI (Body Mass Index). Children who have poor diet suffer from malnutrition and have a poor academic record. So what exactly is a balanced diet?

A balanced diet is a diet that gives us all the nutrients, vitamins and essential elements required by our body to function correctly and help us grow. It means you are eating the right food in the right proportion. Eating a wide variety of food every day constitutes a balanced diet.

A balanced diet provides us with the right calories amount required by our body.  Amount of calories is the measurement of energy stored in food. Calories provide us with energy to carry out everyday tasks efficiently like walking, eating, blood pumping, breathing and moving etc. Main components of a balanced diet are:

  • Carbohydrates
  • Minerals
  • Unsaturated Fats
  • Protein
  • Fibre
  • Vitamins
  • Water

Carbohydrates, made up of sugar and starch, are the main source of energy for the body. Consist of carbon, hydrogen and oxygen. They are also called carbs. They are the most common form of energy.

Carbohydrate intake is broken down into the body by the digestive system as glucose. The glucose raises the blood sugar level in the blood. As sugar level rises pancreas starts producing insulin. That drops the blood sugar level and the human gets the energy to carry out everyday tasks properly. Examples of carbohydrates include wheat, rice, potatoes and bread.

Minerals are used by our body to function properly. They help the bones grow strong. They help the brain transmit nerve impulses. The make heartbeat normal as well as being a building block for some hormones. Our body needs a trace of minerals like zinc, iodine, cobalt, fluoride, magnesium and calcium.

To remain healthy one should eat some amount of unsaturated fats every day. Eating a huge amount of fats increase our weight, therefore, it’s important to maintain the fat level.

One should eat unsaturated or monosaturated fats instead of saturated or Trans fats to avoid heart diseases and high blood cholesterol levels.  Fatty foods include coconut milk, palm oil, olive oil, deep fried food, pasta, cakes and biscuits.

Protein is the building blocks of the human body. Protein builds human cells and helps in the growth of hair, nails and skin. They help in the repair of human tissues. They made up human hormones and various chemicals needed by the human body.

Protein is made up of building blocks knows as amino acids attached to one another in long-chain form. They build muscle in the human body that’s why bodybuilders during various protein shake all the time. They transmit signals to coordinate between various cells. Sources of protein include Milk, red meat, salmon, lentils, nuts and seeds. According to Harvard Medical research,

  • For a 140-pound person, that means about 50 grams of protein each day.
  • For a 200-pound person, that means about 70 grams of protein each day.

Fibre is a type of carbohydrate but it cannot be broken down into sugar molecules. They help to regulate hunger in the human body as well as maintain blood sugar levels. Fibre which can be dissolved in water is known as soluble fibre and helps maintain blood cholesterol level. Fibre helps to relieve acidity issues and protects from colon cancer and constipation. Food rich in fibre includes wheat, fruits, vegetables, beans, seeds, wheat – bran and beans etc. According to medical research,

  • The recommended daily intake is 25 grams for women and 38 grams for men.
  • However, most people are only eating around half of that, or 15–17 grams of fibre per day.

Vitamins are needed in small quantity by our body to remain healthy. They are very important to maintain a healthy metabolism. Different vitamins perform different tasks from protecting your body from diseases to keeping nerves healthy.

According to Harvard Medical School, Vitamin D is activated in sun-exposed skin, but that source can be hard to come by in the winter months, especially if you live in a northern climate. Too much-unprotected sun exposure also increases your risk for skin cancers.

The human body is mainly made up of water. Water is essential to keep skin nourishing. It removes waste from cells and discards from the body. Blood and saliva are also made up of water and it helps control blood temperature.  

Water helps in the digestion of food and controls bowel movement. Lack of water in the body causes dehydration. It happens during the summer season when we lose water through perspiration. Dehydration causes the formation of kidney stones and urinary tract infections. Doctors recommend drinking at least eight glasses of water every day.

Having a diet that includes all of these components is necessary to maintain a healthy body. Processed food should be removed from the diet and an increase in fresh fruit and vegetables helps to fight chronic diseases. It makes the immune system strong and helps disease prevention.

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