IMPORTANCE OF NUTRITION FOR HUMEN HEALTH

 

IMPORTANCE OF NUTRITION FOR HUMEN HEALTH

WHAT SHOULD WE EAT AS PER OUR REQUIREMENTS?

IMPORTANCE OF NUTRITIONS:-

I believe this topic is of utmost important to let people understand the importance of nutrition in our life especially for the professionals as this platform is mostly sought and referred by the professional’s fraternity or the students community too. Although nutrition is a dynamic discipline, I shall restrict in this write-up only the effective pointers which I have analyzed. This topic may be known to almost every individual but having known and actually incorporating in our daily schedule is the challenging aspect of mankind. Even me being at the forefront I choose this topic to bring in front of you all because I have personally fought with many health issues and hormonal imbalances which had adverse impact on my personal as well as professional life. Without much ado and overemphasizing on my personal chores I start with my write-up. Also at this rage of worldwide pandemic of covid-19, it is of superior importance to give heed to this topic of discussion.

Defines nutrition as “the process of providing and obtaining the food necessary for health and growth. The food we eat everyday affects how our bodies work, how we heal and grow and how we maintain energy and strength for years to come.” Our healthy outside starts from inside, you gotta nourish to flourish.

If you have the necessary focus, enlightenment is a living possibility. Acceptance is the one recurring theme because it is essential. What you resist will persist you in your life. Body is power of self towards divinity. The best people I know are always evaluating and improving themselves. The unhappy people are usually evaluating and judging others.

Most people know good nutrition and physical activity can help maintain a healthy weight. But the benefits of good nutrition go beyond weight. Good nutrition can help:

• Reduce the risk of some diseases, including heart disease, diabetes, stroke, some cancers, and osteoporosis
• Reduce high blood pressure
• Lower high cholesterol
• Improve your well-being
• Improve your ability to fight off illness
• Improve your ability to recover from illness or injury
• Increase your energy level

Good nutrition means your body gets all the nutrients, vitamins, and minerals it needs to work its best. Plan your meals and snacks to include nutrient-dense foods that are also low in calories.

Tips for eating well

Eat plenty of fruit

To get the benefit of the natural fiber in fruits, you should eat fruit whole rather than as juices.

Eat plenty of vegetables

Eat a variety of colors and types of vegetables every day.

Eat plenty of whole grains

At least half of the cereals, breads, crackers, and pastas you eat should be made from whole grains.

Choose low fat or fat free milk

These provide calcium and vitamin D to help keep your bones strong.

Choose lean meats

Lean cuts of meat and poultry have less fat and fewer calories but are still good sources of protein.

Try other sources of protein

Try replacing meats and poultry with fish, beans, or tofu.

I am going to share nutritional information about different food items, which we eat/use in our day to day life and tend to ignore their real essence.

I Compare Daily Consumption Products

 I have come up with a new comparison of two items, which are very common in our day to day life, but we might have never paid attention to their calories and nutritional value.

I understand that it is an individual choice and taste when it comes to food but many times, we unintentionally eat the food and not aware of how many calories, we are consuming.

This intends to make people aware that even in day-to-day life; we can make smart choices about food, which will help us in achieving our goal healthy and fit.

I am going to share the nutritional information about different food items, which we eat/use in our day-to-day life and tend to ignore their calories.

Here I am showing the items that can be included in our diet if we can reduce the consumption of oil/Ghee/refined oil in our diet. The pictures are representing the calories that one spoon of oil contains, in the same calories, the list of items is presented, which can be accommodated in the diet.

Two food items can have similar calories but we should pay attention to their nutritional value and satiety index also.

  

1.)              “Brown rice vs White Rice”

Many of us are more inclined towards brown stuff and somewhere it can be because of the propaganda spread by the marketing companies that Brown rice is better for fat loss as compare to White Rice

There is no doubt that from a nutrition point of view, brown rice is better than white rice. But if we talk about fat loss, then both have approximately the same calories.

Brown rice (100g) – 367 kcal
White rice (100g) – 340 kcal

So we should stop discriminating against the foods based on their color and should eat them as per our goals. Someone, who has a fat loss goal, then brown rice or white rice, is not going to make any difference. 

Staying in calorie excess/deficit to induce weight gain/ loss can be difficult at times. Our food choices play a big role in adherence. Such smart choice can be using non sticky pan and using oil. As we know we can include any food or item in the plan if it's under our total calories but we the choices can be made smartly.

Stop eating rice or chapatti in dinner! OR

Don't eat carbs after 8:00 PM! OR

Eat salad only in dinner etc.

Have you ever heard all of these in your list to gain/lose weight? If yes, then MYTHBUSTER ALERT!

 

 

 

2.)             “POPCORN vs SWEET CORN”

Both the items have their own benefits which can be considered -such as popcorn is very satiating, you feel full after eating them. Whereas sweet corn is low in calories.

 

3.)             “French Fries vs French Toast”

 I have picked two items, which at one look does not seem to have any comparison. But when you see it and think how big difference a smart food choice can make in our daily calorie intake. More to the calories, it is the satiety effect and fullness feel.

 

4.)             “Cold Coffee vs Ice Tea vs Diet Coke”

How many times this happens to us that if we are outside for shopping or to meet someone or go for lunch/dinner in a restaurant and we take something to drink. We unintentionally eat the food and not aware of how much calories, we are consuming.

 

5.)              “Sesame seeds – Whole and Dried vs Spinach”

I am nowhere telling that Sesame Seeds are better than Spinach. This is just information that I wanted to share with everyone about the presence of iron in both food items. Both food items have their own health benefits and should be picked as per individual personal choice.

 

6.)             “GUAVA”

I have picked the fruit which is very common and very much available in season time.

By saying this, I am nowhere telling that guava is better than oranges. This is just information that I wanted to share with everyone about the presence of vitamin C in both fruits.

Normally, we tend to incline towards Oranges for their “VITAMIN C” content but the fact is that guava has more vitamin c than oranges.

Both fruits have their own health benefits and should be picked as per the individual's personal choice.

 

 

7.)             “Sweet Potato”

This food is a very rich source of VITAMIN A and keeps us full for a longer time.

 

Snacking between the main big meals can play the game changer role when we are trying to Gain/Lose fat by staying in a calorie excess/deficit. I have picked two items, which can be used as snacks.

We should pay attention to their nutritional value also.

 

8.)              “Bhujia Sev vs Rusk”

Snacks with tea/coffee are very common in our day to day life or general family gatherings or in office tea breaks.

Can we play smartly with that also and choose something, which can save fewer calories for us?

 

9.)             “Milk and Banana”

Many of us, are consuming the combo in the form of a banana shake, smoothie, or in many other forms. And we all are doing fine, surviving, and kicking well.
But do we know what does Ayurveda says for this combo?
Bananas — even though they are sweet, after they are ingested with milk, the post-digestive effect will be sour, so the two should not be combined. In the language of "Ayurveda" - These foods are Viruddhanna.
Viruddhanna - The combination that does not cause excessive vitiation of Dosha at once, but keep accumulating toxins slowly.

So it may be that the combo will not impact you immediately, you might be consuming it for years and nothing has happened. But it's always better to avoid this combo.

 

10.)         “Jaggery or Honey”

How many we have heard this from our family members, neighbors, or relatives that “Jaggery or Honey is good and will not make you gain weight” whereas “White Sugar will make you gain weight”.

Now I am sure, we all know the basics now, that “anything we eat more than our maintenance calories, will make us gain weight”.

So, let's not fall into trap of discriminating the foods based on pre-conceived notions and start categorizing them in the calories.

 

11.)         “TANDOORI NAAN vs TANDOORI ROTI” or “MAIDA vs  ATTA.

12.)        “CHIVDA vs POHA”

13.)        “Maggi vs Omelets”

14.)        “Boondi raita vs Chaas”

15.)        “Masala Peanuts vs Veg Thali”

16.)        “Oranges vs Packed Orange Juice”

17.)        “Britannia Biscuits vs Dhokla”

18.)        “Bourbon Chocolate Biscuit vs Parle-G Biscuit”

19.)        “BANANA vs BANANA CHIPS”

20.)        “SAMOSA vs VEG SANDWICH”

21.)        “Toast vs Khari Biscuits”

22.)        “Dates vs Gajak (Chikki)”

23.)        “Lays packet vs Plain Paratha with curd”

24.)        “Maida Matar vs Makahne”

25.)         SUGER VS STEVIA

 

 

 SOME TABLE LISTED BLOW (DAILY USE PRODUCTS)

 

Getting FIT is challenging and inspiring our family/friends is more challenging than this. But it’s always true that “those who do not find time for exercise now will have to find time for illness later”.

So take this opportunity and gift fitness to your family/friends with the help of knowledge of food which can we eat and when can we eat.

STAY FIT INDIA FIT 

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