In this fourth episode of "Jio Ji Bharke", we will discuss with you today to remain strong in your life with the power of healthy food.
Friends, we dine several times a day. Food has a huge impact in the health of all of us. Nutritious food keeps us strong and superb. Let us understand a lot more about this from the below given points: -
·
Make fruits and vegetables the largest part
of your meal - half the plate quantity:
Try to eat many colors
and many types of fruits and vegetables. And remember that potato is not
considered a vegetable in a healthy food plate, because eating potatoes has a
negative effect on blood sugar, or 'blood glucose'.
·
Eat whole grains mostly - one fourth plate
quantity:
Whole
and Whole Grains - Whole Wheat, Barley, Millet, Juvar, Jai, 'Brown Rice' or
Unprocessed Rice, and foods made from them, such as bread made from whole wheat
- made from plain flour, 'White Rice' , And other processed grains have less
effect on blood sugar and insulin.
·
Protein strength - one fourth plate volume:
Fish,
chickens, lentils, and walnuts are sources of healthy and versatile protein -
they can be added to salad, and go well with vegetables. Red meat should be
eaten less, and stay away from processed meat, such as bacon and sausages.
·
Healthy plant oil or vegetable oil - in
moderate amounts:
Choose
healthy vegetable oils, such as olive or 'olive', canola, soybean, sunflower,
peanut, mustard, etc. oils, and stay away from 'parsley hydrogenated' oils, as
they contain unhealthy 'trans fats'. Remember, foods do not become
"healthy" simply because they are low or zero fat.
·
Drink water, tea, or coffee:
Stay away from sweet
pies, eat only one or two servings of milk and other milk-based foods a day,
and drink at least a small glass of fruit juice a day. Be active: That red
colored run on the placemat of a plate of healthy food is to remind you
that being active is also necessary for weight balance.
- The main message of a healthy food
plate is about "dietary quality", or the quality of the diet. It
is more important to think about what types of carbohydrates we eat in our
diet than by paying attention to the amount of carbohydrates, because some
sources of carbohydrates - such as vegetables (other than potatoes),
fruits, whole grains, and lentils - are more than other sources Are
healthy A plate of healthy food also tells people to stay away from sweet
pies, which are full of ush, or "calories" - and usually have
little nutrition.
- A plate of healthy food encourages
people to eat healthy "vegetable oil", and there is no upper
limit on the consumption of "fats" from healthy sources.
- Humans need a
wide range of nutrients to lead a healthy and active life. For providing
these nutrients, good nutrition or proper intake of food in relation to
the body’s dietary needs is required. An adequate, well balanced diet
combined with regular physical activity is a cornerstone of good health.
Poor nutrition can lead to reduced immunity, increased susceptibility to
disease, impaired physical and mental development, and reduced
productivity.
- A healthy diet
consumed throughout the life-course helps in preventing malnutrition in
all its forms as well as wide range of non-communicable diseases (NCDs)
and conditions. But rapid urbanization/globalization, increased
consumption of processed foods and changing lifestyles has led to a shift
in dietary patterns.
- People are
consuming more foods high in energy, fats, free sugars or salt/sodium, and
many do not eat enough fruits, vegetables and dietary fibers such as whole
grains. So, these all factors are contributing to an imbalanced eating. A
balanced and healthy diet will vary depending on the individual needs
(e.g. age, gender, lifestyle, degree of physical activity), cultural
context, locally available foods and dietary customs but the basic
principles of what constitute a healthy diet remain the same.
- A balanced diet
is one which contains variety of foods in such quantities and proportion
that the need of all nutrients is adequately met for maintaining health,
vitality and general wellbeing and makes a small provision for extra
nutrients to withstand short duration of leanness.
- The major food
issues of concern are insufficient/ imbalanced intake of foods/nutrients.
One of the most common nutritional problems of public health
importance in India are low birth weight, protein energy malnutrition in
children, chronic energy deficiency in adults, micronutrient malnutrition
and diet related non-communicable diseases. Health and nutrition are the
most important contributory factors for human resource development in the
country.
- Healthy dietary
practices begin early in life. Recent evidences indicate that under
nutrition in utero may set the pace for diet related chronic diseases in
later life. Breastfeeding promotes healthy growth and improves cognitive
development, and may have longer-term health benefits, like reducing the
risk of becoming overweight or obese and developing NCDs later in life.
Since a healthy diet consists of different
kinds of foods, the emphasis has been shifted from nutrient orientation to the
food based approach. Foods can be categorized according to the function
as-
- Energy rich foods
(Carbohydrates and fats)-whole grain cereals, millets, vegetable oils,
ghee, nuts and oilseeds and sugars.
- Body building
foods (Proteins)- Pulses, nuts and oilseeds, milk and milk products, meat,
fish, poultry.
- Protective foods
(Vitamins and minerals) - Green leafy vegetables, other vegetables,
fruits, eggs, milk and milk products and flesh foods.
![](https://www.pinterest.com/pin/create/button/?url=https://jiojeebharkerdssdk.blogspot.com/2020/06/jio-jee-bharke-with-healthy-fooddiet.html&media=https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4H8RolPCaTbkdMeQRIXd9nlnCnWoHmowfb_zeHA_I0HmSTgQ55mjk1Evs2Aj9G_dxWvHdMTAh3G23kdbedNOJo3bpqS1mKEZ75jJIboLdERRAc9XJzZIGBWJPWFhqdrUcfGuKmGAkgFQ/s320/Hindi_HEP_April2017-1024x801.jpg&description="JIO JEE BHARKE" WITH HEALTHY FOOD/DIET PLAN -1 ( स्वास्थ्यवर्धक भोजन की शक्ति -1 ) ){kind=link}
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