Well before I talk about this, I would like to state some important facts. First of all, I am neither a nutritionist nor done any specialization course related to that. This post is purely about, how I see the word “Diet”.
So, let’s start. From the beginning whenever I heard the word “Diet”, I used to think it’s only related to weight management. Most people who were surrounded by me also considered the word diet means either to lose or gain weight. Most of the cases, the word was used to lose weight.
When time passes, the more I started to look into what it is exactly, I realized it’s not just for weight reduction. It’s about “Stay Healthy and fit”. A healthy diet would improve or maintain optimal health. A good diet doesn’t stick to one specific food group, it’s a combination of several food groups.
Nutritionists say the right or balanced diet consists of 5 main food groups. They are Whole Grains, Fruits & Vegetables, Protein, Dairy, and Fat & Sugar.
Whole Grain – Rich in fiber, minerals, and vitamins. The product we find in the market is not 100% whole grain always, we need to check the ingredients before buying.
Some whole grain products and foods – Bread, Cereals, brown rice, corn, oatmeal and 100% whole wheat flour.
Fruits & Vegetables – High in Vitamin, mineral & fiber content. Most fruits & vegetables are low in calories, fat and high in fiber.
Some high-calorie fruit & Veg – Bananas, avocados, sweetcorn, carrots, and peas
Rich Dietary fiber veg & fruits – Grapefruits, Apricots, Oranges, Strawberries, Watermelon, and Apples, Spinach and Leafy Greens, Carrots, Red Bell Peppers, Tomatoes, Celery, Green Beans, Broccoli, and Onions.
Protein – It is responsible for multiple functions in our body. So everyone needs protein in their diet.
The recommended amount of protein for normal person a day – 0.8 to 1g (per 1 Kg of body weight). For sportsperson and other people whose work majorly involves their physical is varies based on their weight.
Some good protein sources – Egg, Soya, Nuts, Beans, Pulses, Chicken, and Fish & Seafood.
Diary – Good source of protein, vitamin, and minerals. So it’s important to include in the diet.
Milk, Yogurt and Cheese are good to take, but they also contribute majorly to calories and fat. So considering low-fat products are best.
Fat & Sugar – Both are important to diet, but we have to consume in a limited amount.
Sugar provides no nutrition which is why it is often referred to as ’empty calories’. Limiting sugar intake is a good way of getting our blood glucose level under control.
Recommended intake of sugar for men < 70g and for women <50g a day.
Unlike sugar, fat has a little immediate effect on blood glucose levels and this a key reason why low carb, higher fat diets tend to produce better blood glucose control.
The bottom line is “What we eat today determines how we live tomorrow”.
Go Diet, Eat Healthy and Stay Healthy 🙂