Strike a balance in your diet plan

Diet does not literally mean starving; it instead means ‘nourishing’. Stocking in food items which have healthier consequences on the body is a must rather than foods which do just the opposite. You must keep a check on the nutrient-intake on a daily basis.

In order to obtain an adequate amount of each of the different nutrients, our daily diet should include appropriate quantities of a variety of different foods. An unvaried diet is not only distasteful but may have serious consequences on health and makes ‘recovery’ a long-hauling process. A diet in which various foods are mixed together in suitable proportions to carry out adequately the following three functions is known as a ‘Balanced Diet’ –

• Energy-Yielding
• Body Building
• Protective Foods

Thus, it is safe to say that a balanced diet provides all the nutrients in the required amount and proper proportions.

The food requirement will vary according to age, sex, and activity of the individual. Special demands are made during stress periods, such as pregnancy, lactation, infancy, and childhood since during these periods, the individual needs increased amounts of Body-Building and Protective nutrients.

If women are not able to obtain adequate nourishment during pregnancy and lactation, the mother and the baby’s health is likely to be impaired. This is the reason why children and expectant nursing mothers are referred to as the vulnerable groups.

Nutrient requirements for Indians have been worked out by ICMR (1990) according to age, sex, physical activity and physiological status. Considering the lower physical activity during old age, the requirement for energy is expected to be 10-11% less than that of adults.

Energy in equal's energy out, even if calories are fat-free calories, you gain weight. Since fat-free doesn't mean calorie-free, you don't want to be gobbling low-fat or nonfat foods on a regular basis. However, you can put them to good use by eating them in small amounts between meals whenever possible. Select snacks that are naturally low in fat, like fruits, vegetables, and whole grains.

Foods high in complex carbohydrates, including rice, beans, starchy vegetables, and pasta, make you feel full because they have a lower energy density i.e. they weigh more than high-fat foods but contain fewer calories.

Always select satisfying foods like vegetables and fruits over their higher-fat, lower -fiber counterparts. For example, choose a baked potato over a serving of French fries, between meals, snack on a cup or two of air-popped popcorn, which is more likely to satisfy you than the same amount of potato chips, better yet grab an apple or orange.