Some of us “Eat to Live” where as some others
“Live to Eat”. To whatever category we belong,
we are eating food and thus living. Gone are the days when
our food types and food habits were limited to the regional
produce and availability. Now, globalization has brought in
a sea of change where one can get “imported” fruits,
veggies, snacks, and what not. Thanks to the modern preservation
techniques. In this scenario, it becomes important for us
to know about the quality of food we take as well as the quantity
of food we need to take, so that our diet fulfills the “Balanced
Diet” criteria that is most essential for ones health
and longevity.
What is Food-Calorie?
Calorie is the unit of food energy. If a food has a calorific
value of 600, then the energy-producing potential of that
food when eaten is 600 calories. If you don’t use this
energy then it gets converted to fat and is stored in our
body. So, input calories should match the output calories
or in other words eat only as many calories as you are likely
to burn out. This will keep one non-obese. So, do read food
labels!
What are Food Nutrients?
Our food is a complex mixture of the following nutrients namely
Carbohydrates, Fats, Protein, Vitamins, Minerals and Water.
Fiber is also considered essential. Out of these the carbohydrates,
proteins, and fats contribute calories where as water, vitamins,
minerals, and fiber don’t contribute any calories. All
our foods have a mix of 2 or 3 nutrients, but labeled by its
most predominant nutrient, for ex., a bowl of cereal is considered
as carbohydrate food even though it also contains protein.
How to Count Calories?
One gram of protein contains 4 calories and same with 1 gram
of carbohydrate, but 1 gram of fat contains 9 calories. Alcohol,
though not a nutrient, contains 7 calories in 1 gram!
We have empty-calorie foods like
sugar candy where they provide no nutrients. On the other
hand a nutrient-dense food like orange provides 3 grams of
fiber, 100 percent of the daily vitamin C requirement, and
a good amount of folic acid plus a variety of other micronutrients
and phytochemicals, such as antioxidants, all from just 60
calories. So, snack a fruit!
Are we eating enough?
The calorie-requirement for an average male or female above
the age 30 has been calculated as 2200-3000 (males) and 1600-2400
(females). However, factors like weight, activity level of
the individual, basal metabolic rate etc greatly contribute
on one’s calorie-requirement. A nutritionist can be
quite helpful in charting out calorie counts of the various
foods that you choose for your requirement. So, we have to
divide the day’s requirement between, say 3 meals and
2 snacks by calculating the calorie count of each meal and
plan the foods in such a way that all nutrient combinations
are available and add more of nutrient-dense foods of fruits
and vegetables. This way we can balance our whole day diet.
Why diet must be balanced?
We must neither have deficiency nor excess of any nutrient.
The reasons are;
1. Carbohydrates are the fuels
for our body engines. So, take complex carbohydrates
like whole foods (grains, vegetables, legumes) with valuable
nutrients and fiber. Simple carbs like sugar has to be restricted.
2. Proteins are the building blocks of our bodies.
They help muscle tissue development and function. Our hair,
skin, nails, muscles, organs, blood cells, nerve, bone and
brain tissues, enzymes, hormones, and antibodies all require
protein. Protein (amino acids) is found in both plant and
animal foods.
3. Fats are important. They provide insulation for
the body and padding around internal organs. Several nutrients
are found in fat, including vitamins A, D, E, K and essential
fatty acids. Unsaturated fats in small amounts are good compared
to saturated fats. Go with oils like canola, corn, cottonseed,
olive, peanut, safflower, sesame, soybean and sunflower.
4. Vitamins are important for metabolism and for our organs
to work properly. Anyway, too much of fat-soluble vitamins
of A, D, E, K stored in our body result in toxic build-up.
5. Minerals are important for all bodily functions.
The major minerals of calcium, phosphorous, magnesium, potassium,
sulfur, and sodium are found in a variety of foods including
milk, meat, poultry, fish, and green, leafy vegetables. The
trace minerals include iron, copper, zinc, manganese, iodine,
and cobalt which are found in shellfish, seafood, whole grains
and legumes. Minerals often work in unison. Too much or too
little of any one may affect the function of other minerals.
6. Water is important for the other nutrients to function.
It helps in the body metabolism and temperature regulation.
Drink at least 8 glasses of water a day. Water, soda, milk,
coffee, juice, tea are all sources of water. Also, lettuce,
celery, melons, and most fruits contribute water to our body.
7. Fibers are from whole grains, beans, nuts, fruits and
vegetables. Fibers are the parts that cannot be digested
by the body, so it helps to get rid of constipation. It adds
bulk to the diet and makes one feel fuller faster and thus
helps weight-control, but too much will result in gas, bloating
etc.
So, love your food-the healthy
ones; don’t hate carbs as they are crucial; know your
calorie intake and expel them effectively; exercise daily
to boost your body metabolism rate; derive beauty
from good health and not by starvation.
Watch the Video: Understanding the food groups
Your body is a baggage ...
Image credit:123RF.com
“"Your body is the baggage
you must carry through life.
The more excess the baggage,
the shorter the trip."
~
Arnold
H. Glasgow
Disclaimer: The above content is provided
for information and awareness purpose only. It is not prescriptive
or suggestive or meant to replaces your qualified physician's
advice or consultation.