| Nutritional Notes |
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While cooking, one should take care of the nutritional value of food.
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To ensure good health one should take the following things into consideration |
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 Avoid processed and preserved foods. |
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Limiting the salt intake. |
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Reducing the amount of Sugar consumed. |
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Reducing Cholesterol intake. |
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Limiting the use of fats at a minimum, especially saturated fats. |
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It is necessary to have a balance diet. What is a balanced diet? A diet having accurate proportion of various constituents is known as a balanced diet.
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There are various constituents of food. They are needed to the body in small quantities but their deficiency leads to lug diseases. Constituents of foods are as follows. |
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| Carbohydrates: |
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Carbohydrates are the principal source of energy for the body, supplying sources of immediate energy. Carbohydrates are available from the consumption of food items like rice, potatoes, bread, chapattis, idly, sugarcane, jaggery, beetroot etc.
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| Proteins |
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Proteins are an indispensable part of the diet. It is involved in the body’s vital function such as growth and maintenance of bones and skin for the repair of the cells etc.
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Proteins are available from the foods like milk, paneer, pulses, soyabeans, etc.
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Proteins yield 4 calories per gram if oxidized in the body to provide energy. A daily consumption of 45 gram for women and 55 grams for men is recommended. |
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| Fats |
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Fats are an essential part of the diet and a good source of energy. The body stores all extra calories in form of fats. If fats are taken in excess, they lead to heart diseases. Therefore, their intake should be minimized. Fats are provided by oily foods such as Ghee, Oil, Butter, Cheese, Coconut Oil, and Vanaspati. The daily dietary intake of fat should be about 15-25%. Each gram fat provides 9 calories.
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| Vitamins |
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Vitamin is nutrients. They are needed to the body in very small amounts for the growth and development but their deficiency causes deficiency diseases.
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| To read more about vitamins, click here
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| Minerals |
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Mineral salts are essential for the structure of the body as well as for the
biological function of it. We require minerals like calcium, phosphorus iodine,
iron and magnesium in minute quantities. We obtain these minerals from vegetables,
fruits, milk, beans, buttermilk, black salt, cheese, iodized salt, breads etc.
Their important body functions are forming bones, teeth, and heart functions.
It helps in producing hemoglobin, promoting growth of tissues.
If taken in adequate quantity it also prevents anemia.
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| To read more about minerals and their
function, click here
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| Fibers |
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Fiber is called “natures broom” because it helps in digestion.
Fiber absorbs moisture therefore it adds bulk and helps to satisfy appetite.
It is found in foods like whole grains, beans, peas, fruits, capsicum,
leafy green vegetables etc.
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| Cholesterol |
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Cholesterol is essential to the human body in small amounts for the
manufacture of hormones. An average diet should contain 200mg of Cholesterol per day.
A high level of blood cholesterol increases risk of heart disease. The foods like eggs,
dairy products, butter, cheese have large should be restricted in daily diet.
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| Water |
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Water is an important constituent of our diet. Its importance is judged from the
fact that about 75% of an infant body and 60% of an adult body is nothing but water.
About 8 glasses of water should be consumed daily. Foods such as cucumber, lettuce,
and watermelon are high in water and therefore low in calories. Even10% loss of body
water due to dehydration from excessive loss through loose motions, vomiting leads to
adverse effects on health. About 20% water loss may result into death. So to make up
with this loss, it is advisable to drink enough water mixed with very small quantity
of common salt- especially in summer season.
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