We have all seen by now the danger of being overweight. Obesity causes high blood pressure, heart disease and many other problems, which can, in the long run, prove fatal. Being underweight on the other hand is another health hazard, causing fatigue, predisposition to disease and infection, hair and skin problems. How do you strike a balance?
Regardless of our body weight, we need to eat certain foods in specific proportions every day. According to the nutrients they contribute, the various foods can be divided into seven groups.
\"balance Diet\"
The first group consists of milk and its products. An adult requires 2 to 3 servings of milk or its products everyday, and a child needs to have a minimum of 4 servings of milk daily. Besides providing good quality protein, milk also gives us calcium (for the bones and teeth) and vitamin B complex.
The second group contains fats and oils (including butter, cream, vanaspati, ghee, etc.). The minimum daily fat/oil intake should be 3 tablespoons. This is chiefly the energy-providing group.
The third group is that of cereals. These are valuable for protein, iron, B complex vitamins and calories. They provide roughage that allows easy bowel movement and keeps the digestive system in order. Items include various types of bread, chapatis, idli, dosa, macaroni, noodles, rice etc. Any of these should be taken in every major meal, i.e., 3 servings perday.
The fourth group is that of proteins (body building) and contains meat, fish and poultry for non-vegetarians and nuts, dals and beans for vegetarians. One serving from this group is a must in our daily diet.
The fifth group is a provider of vitamin A (for eyes) and iron (blood formation). This includes all the green leafy vegetables like spinach, mint etc. Besides maintaining the health of eyes and the skin, these vegetables have roughage enough for regular elimination (bowel) habits. One or more servings of this group are essential in our daily diet.
The sixth group contains all the remaining vegetables and fruits. One or more servings of this group is also essential in our diet everyday. This group is a provider of all the vitamins and minerals that are essential for the normal functioning of our body system, which in turn is responsible for the healthy glow on our face, shine in our eyes and the health of our hair.
The last group is an important group, since it provides us with vitamin C. This vitamin is necessary for the health of our gums and blood vessels. It also protects us from contracting any kind of infections, especially cold and cough. Vitamin C sources are all citrus fruits like oranges and lemons, tomatoes, amla and guava. Even green chillies and capsicum are rich in vitamin C. A daily serving of this group is desired.
Out of the above, there is no group which provides all the essentials, that is why a serving of every group is necessary in our daily diet to maintain a balance among all the nutrients.
So keeping the various food groups in mind, it becomes very simple to have a balanced diet. Sugar is not mentioned in the seven groups since it provides only empty calories and does not come under the category of essential food items.
A Balanced Diet
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