Basic Elements of Good Diet are?
What to eat
When to eat
How (often) to eat
How much to eat
WHAT TO EAT: Its an Old saying, “man becomes what he thinks” and Naturopathy defines, “man become what he eats”J
Check the food you eat has carbohydrates and fibres, proteins, and fats
STRIKE THE RIGHT BALANCE
Eat from the four main food groups every day:
1. Protein: Meat, poultry and fish
2. Smaller amounts of protein and calcium from dairy products
3. Protein from vegetables nuts peas, beans, lentils, soya and pulses
4. Carbohydrates and fibre from pulses and grains. Good Carbohydrates also come
from natural sugars of some vegetables and fruits.
Carbohydrates: Chief source of energy for the body
a) Complex carbohydrates eat more of these: The best sources are whole grains found in whole meal, bread, pulses (beans and lentils), brown rice and whole meal pasta. Calories in these are burn faster and not easily converted to body fat.
b) Refined carbohydrates eat less of these: They are high in calorie and processed. Infact all the health-giving nutrients are extracted.
Examples: Refined white sugar and flour. They quickly absorb into the bloodstream and give instant energy followed by corresponding sense of fatigue.
2. Protein: Build and maintain bones and muscles and vital for production of hormones and enzymes
Comes in form of milk, egg, fish, cereals.
70 grams of protein is sufficient in a day for good health. Excess protein is stored in body as fat and many of us consume twice the amount of protein we need. So take small amount for protein and calcium from dairy products. Precisely speaking how much protein you need depends on age, sex, weight and the amount of energy expended.
3. Fats: Important source of energy and protects the body in many ways, keeping it warm and protects the organs of the body.
Two types saturated and unsaturated fats
Common unsaturated fats (reduces the risk of heart disease)
Fish the “brain food” (have baked not roasted or fried) vegetable oils like soya, sunflower, olive.
WHEN TO EAT: Have breakfast like king, lunch like prince, and dinner like pauper. Have large meals during day. In evening it will only be converted to fat as you are not using it up in the form of energy.
Have fun while eating. Enjoy your food with family and friends. Eating can be a social event thus improving your relationships and feeling more connected.
HOW (OFTEN) TO EAT: Chew your liquids and drink your solids!!!
Digestion begins in the mouth and we have 32 teeth but how many do we use to chew? Check we just chew not more than 10 times each morsel
Many of us are compelled by lifestyle and eating irregularly regular:-) Have breakfast, lunch, and supper and when hungry in between meals, have a healthy snack rather than chocolate or crisps.
WEIGHT LOSS TIP: Slow down on eating and you may feel full with less.
HOW MUCH TO EAT: Listen to your body and eat only when you are hungry.
There is no point in eating a huge meal if you are not hungry. Just eat some fruits instead.
Avoid overeating. Establish a healthy eating habit. Imagine your stomach is made of four parts: Fill two parts with food, one part with water let the other part be empty for churning. Help yourself to keep a healthy weight!