Everyone is aware of the terminology Balanced diet . Even my school going kid explains me very well on what to eat and what not to eat. But still let me put it in a line that balance diet is eating right amounts of carbohydrates , protein , fat , Vitamins and minerals. This is a globally known fact. But are you wondering on why am I blogging this , when it’s a universal known fact? It’s only because to unmask the awareness that is already existing within us. Trying to emphasize on pick , pair and eat right .
All the nutrients are derived through combination of major food groups. Cereals and Pulses , Meat and Dairy Products , Fruits & vegetables , Fats & oils.
Understanding Food Pyramid
Cereals like whole wheat , rice , ragi ,oats and millets makes up for complex Carbohydrates in our diet . Half of our calories should come from carbohydrates. The above food pyramid shows the pictorial representation on how food needs to be consumed . Along with carbohydrates vegetables are added . Because both soluble and insoluble fibres helps with digestion.
Also most of fruits and vegetables are in low glycemic index which means it don’t cause sudden spikes in blood sugar levels. Fruits, vegetables ,Green leafy vegetables , Nuts, meat, fish and eggs are good sources of minerals and vitamins. Vegetables lose out nutrients while cooking , so proper cooking methodologies should be adapted.
Protein about 30- 35 % of our diet should be from protein. Protein is nothing but chain of 9 amino acids. Animal protein is considered as complete protein when compared with that of Plant based protein. PULSES/ LENTILS SHOULD ALWAYS BE COMBINED WITH CEREALS , to get COMPLETE PROTEIN. So only Dal – Chawal , Dal – Roti , Dosa , Idli , Puran Poli combinations exits which is nothing but a complete protein. But Animal Protein like Milk , Cheese , Meat , Egg , Paneer , Yogurt are complete protein.
Fats provides energy , stores vitamins and synthesize hormones. About 20% of our diet should be devoted to fats. All kinds of fat like polyunsaturated , monounsaturated and omega 3 fatty acids should be present in our diet. Try different kinds of fats like coconut oil , vegetable oil , mustard oil, peanut oil , olive oil , butter and ghee while preparing different cuisines and get benefited with all good fat.
Diet Influencing factors
Globally all are more health conscious . Everyone looks for an healthy , nutritious and tasty diet. One may browse through internet for 1000’s of healthy and nutritious recipes. But one of the most important thing to observe is , what type of diet suits our body ? Western food and their diet plan may not be easier to follow for Asians and vice versa. Season , Regions, Genes, Body type and also socio economic factors plays a important role while choosing a diet.
So thoughtfully choose your food according to your gene, season,region and socio economic conditions . Eat any kind of diet , but make sure it is well balanced and suits your body. For an Balanced Diet ,every Indian main meal should atleast have Rice or Roti with ghee , Dal and Veggies , egg or curd . Don’t indulge much on pakora / fritters ,saying fat is essential 🙂 🙂 , however veg and dal preparations has oil with it and it’s more than sufficient for our body to synthesize hormones 🙂 . As you see fat is on Top of the Pyramid and needs minimal amount.
Tailor your food as per your needs and build your own balanced diet chart. Wait for my next article on food and calories , Until then……, bye bye . Eat healthy , Stay Fit 🙂