Diet Guidelines for a Healthy Living

To stay healthy one needs to know what to eat and what not to eat.    Sometimes it is very confusing when we get conflicting nutritional advice.  Following guidelines may help one  formulate a healthy diet and  they are based on nutritional recommendations  to enhance health and to prevent diseases.

Carbohydrates:   A healthy diet constitutes 50 – 60% of carbohydrates in a daily recommended calorie intake.  They are the main source of energy to our body.
Fruits, milk, sugar and  sugar products are termed as simple carbohydrates which gives energy instantly and therefore needs to be limited in consumption. Legumes, whole grains, starchy vegetables like potatoes, corn and peas are termed as complex carbohydrates and their intake can be emphasized.

Proteins:  Proteins are very important to all human beings as the skin, bones, muscles all contain protein and also termed as body building nutrient.  The blood, hormones and enzymes are all made up of proteins.  Proteins can be got either from plant sources or from animal sources.  Legumes, meat, dairy products, poultry, fish, nuts and oil seeds are very rich in proteins.  The daily dietary allowance of proteins can be 10 to 35%.

Fats:  Fats are considered to be a concentrated energy source.  It helps the body to absorb essential vitamins and helps the cell membranes to maintain their structure and function well.  It is advised to limit fat consumption to 20 – 30% of  the total calorie intake.  Saturated fat and trans fat needs to be avoided as it increases the risk of  coronary artery disease due to the increase of blood cholesterol.  It is advised to consume fat obtained from nuts and nut oils, olive and canola.  Saturated fats are found in animal products, butter and milk, other foods which are very rich in saturated fats include coconut, palm oils.  We get trans fat when hydrogen is added to vegetable oil through the process called hydrogenation.  Hydrogenation makes the fat solidify and less tendency to spoil.  It is forms a common ingredient in baked items like crackers, cakes, cookies, dough nuts and French fries. Margarines also are high in trans fat content.

Fiber:  Fiber content in the food is very important to prevent constipation as it adds bulk to the stool.  Fiber can be divided into soluble fiber and insoluble fiber.  Vegetables, wheat bran, and whole grains are sources of insoluble fiber.  Whereas oats, dried beans, fruits such as apples and oranges are sources of soluble fiber which helps in improving cholesterol and blood sugar levels.  The recommended dietary allowance for women ranges from 20 – 25 grams of fiber per day and for men it ranges from 30-35 grams of fiber per day.

Sodium:  Sodium helps maintain fluid balance and helps in the contraction and relaxation of muscles.  It is easily got by eating processed and canned foods.  Too much of sodium too is harmful to health.  Healthy people require only 1500 – 2400 milligrams of sodium per day.

Based on the above quantity of nutrients required for the body we have to plan our menu and stay fit and healthy for a lifetime.