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Nutrition and Fitness » Healthy diet

Diet should provide sufficient amount of nutrients to maintain good health. They include carbohydrates, proteins, fat, fiber, vitamins and minerals. Daily diet should contain 40 to 50% of complex carbohydrates, 15 to 20% of protein, and 20 to 30% of fat. Men need 2,800 calories whereas women need 1,600 to 2,200 calories daily. Maintain balance between calorie intake and calorie expenditure.

Nutrients Source
Carbohydrates

Jaggery, Ragi, Spinach, Straw berry, Bottle gourd, Beet root, Cucumber , Snake gourd, Figs, Sweet lime, Jowar, Dry dates, Honey, Apricot, Green gram, Cereals, Grains, Pulses, Bread, Beans etc.

Protein

Grains, Dark leafy greens, Meat, Milk, Yogurt, Cheese, Eggs, Beans, Legumes, Nuts, Fish etc.

Healthy fats and oil

Fish(rich in omega fatty acids), Vegetable oils and Nuts (especially walnuts), soybeans.

Vitamins

Include Milk, Butter, Cheese, Eggs, Fish oil, Broccoli, Spinach, Bananas, Potatoes, Asparagus, Oranges, Mangoes, Lemon, Wheat germ, Corn oil, Nuts, Tomatoes, Cereals etc.

Minerals

Eggs, Cheese, Dry fruits, Legumes, Nuts, Wheat germ, Whole grains etc.

Fiber

Apple, Popcorn, Pear, Broccoli, Potato, Peas, Bran cereal etc.

 Do′s:

  • Include fish, poultry, whole grains in diet.
  • Chew the food and swallow it.
  • Eat at regular intervals.
  • Eat partially cooked vegetables to limit loss of nutrients.
  • Drink 7 to 8 glasses of water per a day.
  • Eat fiber, pulses, whole grains, pulses, nuts and seeds.
  • Eat fresh fruit and vegetables.
  • Peel fruit as little as possible.

Dont′s:

  • Consumption of processed food.                    
  • High salt intake.
  • High saturated fat intake.
  • High sugar intake.
  • Eating large meals 3 times a day.

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