Every person should take food which is balanced, simple, full of variety, and that enables one to maintain ideal weight, blood pressure and lipid profile.
A person should take as much Calorie as he consumes in daily life. It is decided by many factors like age, Level of activity, presence of any disease, etc. An adult, who generally lives a sedentary life, does not require more than 1500-1800 calories per day.
Approximately 50-55% Calorie from carbohydrates, 20-30% Calorie from fats ( < 7% From saturated fats and 15-20% from unsaturated fats ) and 20-30% Calorie from protein is the right way to go. Besides this, Sufficient quantity of vitamins, mineral and trace elements and at least 30-40 gms of fibres should be taken daily.
Whole grain and pulses: These are Main constituents of our food.They give us energy. Simultaneously, they protect us from illnesses like blood pressure, diabetes and obesity. Avoid use of polished grain and superfine wheat flour ( maida)
Fresh Fruits and vegetables : At least 400 grams of fresh fruits and 250 grams of vegetables in the natural form should be consumed daily. They can be taken raw, boiled,crushed or by preparing bland soup. Their nutritive value decreases by adding oli, chilies, spices, etc. and burning them Fibres are obtained possible. Vegetables with different colours have different vitamins and antioxidants in them. Sour and sweet fruits like, sweet lime, orange, pomegranate, raspberry, strawberry,kiwi,Apple,pear,papaya, ect. are low-sugar fruits and very useful for heart. Sweet fruits like, Mango, banana, chickoo, grapes, pineapple, watermelon, muskmelon, etc. should be consumed in less quantity.
Dry Fruits: Every person should take regularly 20-50 gms of almond, pistachio, walnut, hazel-nut or macadamia nuts, according to his/her weight.By taking these high calories but qualitative fat, good cholesterol increases and bad cholesterol decreases.
Fish and meat : By taking 40-80 grams of roasted fatty fish ( salmon, sardine, ect. ) daliy. possibility of heart attack reduces. Japan is the only country in the entire world. which is not affected by Epidemic of heart disease. Janpanese, on an Average, consume 100 grams of fish every day. Meat should be avoided as Far as possible Because it is full of bad fat, cholesterol and Calorie. Lean meat may be taken once a week.
Milk: A person can take 400-500 ml of milk without cream every day. Every type of fat obtained from milk,e.g., cream, butter, cheese, ghess, full fat paneer, ice-cream, etc. are hence need to be avoided.
Ghee: Best if it can be avoided. Maximum 5 grams of ghee per day can be taken. Home-made ghee prepared from Cow milk is the best if one cannot avoid ghee. The old adage ‘consume ghee even by incurring debt’ is not befitting in today’s stressful, sedentary lifestyle.
Oil: 20 grams of oil ( 2-2 1\2 teaspoon ) is enough per day. Keep on changing type of oil at a regular interval. Oils of maize, sunflower, groundnut, canola, kardi, rice, sesame,soya,etc. can be used. Never use palm and coconut oil.Do not deep fry as far as possible and if you do so, never reuse the same oil.for dressing of salad, olive oil can be used. It is the quantity of oil and not the type of oil used bears more importance !
Junk food and artificial soft drinks: Must avoid totally. These types of food contain sugar, salt, fat, spices, Calorie and dirty preservatives in an unacceptable quantity, while nutrients are almost absent. Moreover, in most of junk foods, transfats which are very dangerous for health, are present in dangerous amount. Remember : Fast Food = Fast death
Tea and coffee : Green tea is quite healthy because of Flavenoids and antioxidants present in it. And it benefits get destroyed by adding full fat milk in it. And it becomes harmful like a poison by adding sugar to it ! Safe upper limit of heart attack may increase in some people if they consume more than this amount.
Alcohol consumption : According to several observational studies conducted in Western countries, it has been seen that by consuming moderate quantity of alcohol ( less than two pegs for men and less than one peg for women per day.), may be beneficial as it has a favorable impact on blood pressure, cholesterol and heart disease. But due to different genes, environmental conditions of our country and unhealthy way of drinking, no positive effect of alcohol is observed in Indians. Moreover, by consuming more than moderate amount of alcohol, there is Increased risk of diseases related to liver, heart and brain. Road accidents increase greatly and social life gets ruined. Therefore, in India, Use of alcohol cannot be promoted for enhancement of health.
Water: People with normal functioning of liver. kidney and heart must drink sufficient quantity of water i.e.,8-15 glasses per day. Increase or decrease in this quantity is possible, depending on activity level and atmosphere.
Eggs: White part of egg is rich in protein, while the yellow part ( yolk ) is full of cholesterol and fat. people, whose weight is more and those with high cholesterol level, should not take the yellow part Any way, these days science is getting more leberal in allowing consumption of yellow part of eggs. According to some researches, those persons who are not engaged in vigorous activities, should not take more than one egg per day.
Many other items used in very small quantity in our diet are essential for health: ginger, garlic, onion, fenugreek, chilies, coriander, spices, mustard seed, turmeric, coriander, cumin seeds, etc. There are many health advantages to all systems by using them.
It is advisable to eat small portions 5 to 6 times a day rather than over eat at a time.
It is necessary to have good breakfast in the morning. Health is maintained in good condition,if breakfast is taken like a king, lunch like a common person and dinner like a poor person. A person should take 80% of the total calorie requirement from sunrise to sunset. Heavy dinner taken late night causes heavy damage to the health.
A person can take sweets or fried items of choice twice or thrice a week in small quantity (50-75 grams ). If possible, one should take this favourite dish in the morning only.
Significant importance is attached to periodic fasting and balanced diet in our ancient Ayurvedic science. Body and mind become cheerful by observing fast once a week or during some festivals. Metabolic system is given rest amidst incessant work. Not only that, it adds to a person’s self-control and hence self-confidence. Of late, people have made fasting a mockery in our society. Fast observed eating innumerable variety of spicy food with heavy calorie are harmful to a person’s body and mind
Food is God. Whatever we eat should be eaten with peace, full contentment and joy. Not only that, food should be consumed with a feeling of eulogy towards God. We should accept food with a divine feeling that God in the form of food is nourishing us and providing energy to us.