“Let food be thy Medicine and Medicine be thy FOOD”- Hippocrates.
If food has to be medicine, the diet we consume needs to be a Balanced diet which contains the right amounts & proportions of various essential nutrients. A balanced diet empowers the cells, tissues, organs, organ systems to function effectively.
Without adequate nutrients our body can be prone to fatigue, illnesses, infections, diseases and reduced productivity. Any deficiency of nutrients can lead to health being compromised. So, intake of foods from all the major food groups is extremely important, keeping in mind individual variations due to age, gender, physical activity, physiological state.
Carbohydrates are essential for energy, fibre, good digestion and satiety. Opt for complex carbs which are minimally processed and contain more gut-friendly fibre like millets, parboiled rice, buckwheat, whole wheat, oats, sorghum.
Proteins are required for muscle building, growth & development, immunity and repair. Adequate amount of dietary protein prevents muscle loss and improves body’s infection fighting capacity. Good sources of protein are Lentils, beans, dairy & its products like curd, paneer, cheese, eggs, fish, lean meats.
Fats also provide energy, keep the body warm & provide cushioning to various organs. Refined oils are found to create toxicity & are hazardous for health. Wood Pressed/ Cold Pressed oils are suitable for cooking and are non-toxic. Excess of fats intake may lead to obesity so amounts need to be defined carefully.
Fruits & Vegetables give us the much needed Minerals, Vitamins, Fibre & Phytonutrients that inspite of being required in small amounts, are extremely important for good health. Opt for fresh, local, seasonal fruits & veggies and include a variety in order to maximize the natural colors in the diet. A rainbow diet provides multiple benefits.
Water is another essential nutrient as 70% of our body is made of water. Adequate water is required for a healthy digestion, blood circulation, nutrient absorption & also expulsion of wastes from the body. On an average, 2-3 litres of water is required everyday by an adult.
A Balanced Diet must contain foods from all these food groups in order to nourish our body, protect from diseases and improve work productivity.
