Fibers

Fibers

They are present in carrot, radish, fruits like apple; banana and also grains. They do not produce any energy but helps in throwing the waste out of digestions systems.

Dietary fiber:

It is contain mainly in fruits, vegetables, whole grains and legumes but fiber can provide other health benefits as well, such as lowering your risk of diabetes and heart disease.

Selecting tasty foods that provide fiber isn't difficult. Find out how much dietary fiber you need, the foods that contain it and how to add them to meals and snacks.

•         Insoluble fiber

•    Soluble fiber

Insoluble fiber:

This type of fiber promotes the movement of material through your

digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. It is contain Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.

Soluble fiber:

This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. It is contain in oats, peas, beans, apples, citrus fruits, carrots, barley.

Benefits of fiber:

• It is control the blood cholesterol levels.
• Then it Help to control blood sugar levels.

• Control the weight loss.

• Uncertain effect on  colorectal cancer.

 

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Water

Water

Water is needed to digest the food. Our body throws out water and soluble wastes out of the body in the form of urine and sweat. So we need at least 3 to 4 liters of water every day for the body functions.

Blood is mostly water, and your muscles, lungs, and brain all contains a lot of water. You need water to regulate body temperature and to provide the means for nutrients to travel to your organs and tissues. It also transports oxygen to your cells, removes waste, and protects your joints and organs. Without water, your body would stop working properly.

Daily to drink six to eight glasses of water a day. If we do not have enough water then our blood pressure can fall to dangerously low levels. Blood clots may form. Our normal kidney function is impaired. You may get terrible constipation. Some other signals of having low water level are constipation, terribly dry skin, and increased incidence of urinary tract infections and reoccurring headaches. A popular way to reduce fever is to take a bath in cool water. This helps bring down our entire body temperature, thus reducing fever.

The use of hot water helps to stimulate the immune system. It also increases our body’s circulation.Cold water is used to reduce inflammation. Some treatments using alternating hot and cold water are to relieve upper respiratory problems, congestion's, foot infections, and headaches.

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Minerals

Minerals

Minerals are needed only in small quantity. Various parts of the body needed them. Calcium, phosphorus, iron, iodine and common salts are necessary for strong bones, teeth and healthy blood.

Calcium and phosphorus makes the bones and teeth strong and help us to grow well. They are present in milk, green vegetables, spinach and till. A green vegetable like spinach contains iron salts. It is an important salt for the body to make red blood cells.

In addition to vitamins your body also needs 15 minerals that help regulate cell function and provide structure for cells. Major minerals, in terms of amount present, include calcium, phosphorus, and magnesium.

Calcium is the top macro mineral when it comes to your bones. This mineral helps build strong bones, so you can do everything from standing up straight to scoring that winning goal.

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Vitamins

Vitamins

These are chemical substances needed in small amounts. They are necessary to keep us healthy. They protect us from diseases.

• Vitamins A

• Vitamins B

• Vitamins C

• Vitamins D

Vitamins A: 

Vitamins A, also as called retinal. It helps your eyes adjust to light changes when you come in from outside and also helps keep your eyes, skin and mucous membranes moist. Vitamin A mostly comes from animal foods, but some plant-based foods supply beta-carotene, which your body then converts into Vitamin A.

Vitamins B: 

Vitamins B are very important to the proper functioning of the body. Vitamin B complex is made up of a collection of vitamins, the most important being vitamins B1, B2, B3, B5, B6, B9 and B12. Eating fruits that contain a variety of B vitamins will ensure that you will be getting the right amount of Vitamins B.

Vitamins C: 

Vitamins C is an important anti-oxidant, helps protect from cancers, heart disease, stress, it is part of the cellular chemistry that provides energy, it is essential for sperm production, and for making the collagen protein involved in the building and health of cartilage, joints, skin, and blood vessels. Vitamin C helps in maintaining a healthy immune system, it aids in neutralizing pollutants, is needed for antibody production, acts to increase the absorption of nutrients (including iron) in the gut, and thins the blood.

Vitamins D

Vitamins D also called as ‘sunshine vitamin’. Your body can make vitamin D from casual sun exposure of short duration .Vitamin D is a fat-soluble vitamin that is stored in your body fat. Vitamin D is essential for promoting magnesium and calcium absorption in the body, as well as for regulating phosphorus and calcium levels in the blood.

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Fats

They give energy to body. Foods like butter, ghee, nuts, oils and oil contains seeds.Physicals work and exercise burn up fats to given energy.But excess fats is harmful, as it can make us ill.

Some foods, including most fruits and vegetables, have almost no fat. Other foods have plenty of fat. They include nuts, oils, butter, and meats like beef.

Types of fats:

• Saturated fats

• Unsaturated fats

Saturated fats:

Saturated fats are mainly animal fats and are solid at room temperature. It is include butter, cheese, whole milk, ice cream, egg yolks, lard and fatty meats. Then some plants also having high saturated fats such as coconut oil and palm oil.

Tips:

We can use right oils and fats for the high reason, you can preserve the health. Yours foods will not only taste and best but also be healthy.

Unsaturated fats:

• Mono unsaturated fats 
• Polyunsaturated Fats
• Trans Fatty Acids

Monounsaturated fats: 
It is come from seeds, nuts such as avocado, olive, peanut, and canola oils. These fats are liquid at room temperature.

Polyunsaturated Fats:

It is come from vegetables, seeds, or nuts such as corn, safflower, sunflower, soybean, cotton seed, and sesame seeds oils. These fats are liquid at room temperature.

Trans Fatty Acids:

It is produced when liquid oil is made into a solid fat, such as shortening or margarine. This process is called hydrogenation. Tran’s fats act like saturated fats and can raise your cholesterol level.

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Carbohydrates

Carbohydrates

It contains starch and sugar. Wheat, rice, corn and potato contain starch. Sweet fruits contain sugars. They burn in the body to give energy.

It includes anything made with flour or sugar, grains, foods with added sugar, and starchy vegetables such as potatoes and corn. Most processed foods are high in carbohydrates. Examples of low carbohydrates foods are proteins such as meat and eggs, most vegetables, low sugar fruits (such as strawberries), soy beans, and some dairy products. 
Some Tips:

• Your daily diet should be a balance of carbohydrate and protein.

• Base each of your meals on a complex carbohydrate, such as potato, whole meal bread or brown rice, and include vegetables. 

• Finish the meal with fruit, and this should ensure you get a balance of complex and simple carbohydrates.

• Use high fiber wholegrain cereals as part of your breakfast, and use whole meal bread for your toast.

• For lunch, choose lean protein, such as fish or chicken, with only a small amount of carbohydrate to get you through the afternoon.

• Large carbohydrate meals will make you slow and sleepy so save your big pasta meal for the evening.

• Fruit is naturally high in sugar, which means so are fruit juices and smoothies. In liquid form these sugars can damage your teeth. But these drinks count towards your five a day and contain fiber, vitamins and minerals. To avoid tooth decay, it's best to drink them with a meal.

Some Carbohydrates foods:

Bananas, barley, bean brown rice ,chickpeas, nuts ,oats, potatoes, root vegetables ,sweet corn, wholegrain cereals ,wholemeal breads, wholemeal pasta ,yams.

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Balanced Diet

BALANCED DIET

In olden days people can be more susceptible to health problems so it is important that they enjoy a balanced diet. Eating well is all about the different types of foods that make up our diet so take a look at what you eat during the day and try to get the balance right in order to improve your chances of living a healthy and fulfilling life.

"Balanced diet will given be happy always"

A balanced diet should include plenty of fruit and vegetables, starchy food such as bread, rice, potatoes and pasta, some milk and dairy foods, meat, fish, eggs, beans and other non-dairy sources of protein.

It is advisable to consume just a small amount of foods and drinks which are high in fat and sugar as older adults need fewer calories than adolescents and young adults.

A balanced diet means eating the necessary portions of foods each day.

Eating Tips: 

• Fruits and vegetables are the foundation of a healthy diet.  It is having low calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.

• Milk and dairy foods such as cheese, and curds are good sources of protein. They also contain calcium, which helps to keep your bones healthy.

• Sugar is most important our body. Sugar occurs naturally in foods such as fruit and milk, but we don't need to cut down on these types of sugar. Sugar is also added to lots of foods and drinks such as sugary fizzy drinks, cakes, biscuits, chocolate, pastries, ice cream and jam.

• Meat, fish, eggs, beans and other non-dairy given balanced diets.

 Balanced diets for kids

• Starchy foods  like  bread, pasta and rice.
• Daily eat  fruit and vegetables.
• Protein foods like meat, fish, eggs, beans and lentils.
• Dairy products like cheese, yoghurt,  milk.

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Proteins

 Proteins

Proteins are body builders. They repair the worn out tissue. They help our body to grow. They build new cells. Growing children need more proteins. They are found in milks, curds, cheese, nuts, peas, beans and Dal etc..,

 

We need protein in our diet to stay strong and healthy.  If we don't eat enough our bodies will steal it from our  muscles and organs. In fact, protein is essential for the development of our muscles, which lead to an increase in the burning of calories. Our muscles could be described as fat furnaces as they keep our metabolism running high. Eggs are great complete protein sources.

How much protein do I need? :

• Women typically need 80 -100g of protein in their diet per day (calculation based on height and weight)
• Men need 100-150g protein  per day

Protein uses:

It's easy to understand the excitement. Protein is an important component of every cell in the body.

Hair and nails are mostly made of protein.
Your body uses protein to build and repair tissues.
You also use protein to make enzymes, hormones, and other body chemicals.
Protein is an important building block of bones, muscles, cartilage, skin, and blood. 

 

You also use protein to make enzymes, hormones, and other body chemicals. 

Protein is an important building block of bones, muscles, cartilage, skin, and blood.

You also use protein to make enzymes, hormones, and other body chemicals. 

Proteins foods contain all of the essential amino acids.  These foods include beef, chicken, fish, eggs, milk and just about anything else derived from animal sources.

Incomplete proteins do not have all of the essential amino acids and generally include vegetables, fruits, grains, seeds and nuts.  Vegetarians can get complete proteins from their foods by combining incomplete proteins.To get all of the essential amino acids, simply choose foods from two or more of the columns.And protein is very good at curbing appetite and balancing blood sugar.  

  

  

Protein is an important building block of bones, muscles, cartilage, skin, and blood.

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