Eating healthy is about getting a good balance of the
essential nutrients through your daily menu plan.
The six nutrients are-water, minerals, vitamins,
carbohydrates, proteins and fats.
Water is lost from the body as perspiration,
urine,saliva and other enzymes.This has to be
replaced daily as 2-3 litres of plain water.
If this is not supplied, you will be fatigued,
the brain will not function well and your
mouth and body odour will be unpleasant.
Minerals and vitamins are the oil in the
machinery of our body. Ensure that you
consume a whole variety of food,never
miss a meal.Any body skipping breakfast,
or lunch to lose weight or only having
fruit for breakfast, salad at lunch and
a glass of milk for dinner, will usually
have an iron deficiency or anaemia in
such cases. Consuming two fresh fruits
at 11am and 6pm,plus adding fresh salad
to both lunch and dinner is one way to
guarantee a vitamin and mineral supply.
Another major problem is calcium deficiency
which is responsible for most dental and
bone problem. All of us from birth to death
require at least 2-3 glasses of milk daily.
The protein and calcium that milk provides
cannot be got from any other source on a
daily basis. So milk as milk/coffee/tea/curd/
buttermilk must be consumed daily.
Carbohydrates are the energisers of the body.
Whole cereals are more nutritious as they provide
more vitamins, minerals and fibre.Also at least
half or 1 cup cooked vegetables must be eaten daily
by all ages.
Protein is the building block of the body and basis
for all cell formation. Children need it as they are
making new cells all the time to grow.Adults need it
for tissue repair and maintenance. Milk/curd, dals/
pulses egg or non-veg must be there in every meal.
2-3 glasses milk/curd daily plus half or one cup dal/
pulse must be eaten twice daily at lunch and dinner.
Fats, 3-4 teaspoon oil is essential for all ages daily
and will come in the seasoning of food. Saturated fats
in cream, ghee, butter cheese coconut, dalda etc must
be highly controlled.
Eat consciously and carefully, drink plenty of water
and walk 30 minutes daily to be healthy, wealthy and fit.