Your health depends on many things, from your genes to the air you breathe every day. Food and nutrients play an important role in good health in life. When a woman becomes pregnant, nutrition starts playing a role in the development of the child from that very moment. The child growing in the womb receives nutrition from its mother, so proper diet of the mother is very important during pregnancy. If the mother has malnutrition and infection , then it can directly affect the development of the child’s brain and body.
Therefore, if you want to get long-term health benefits , include good and nutritious food as well as a balanced diet in your diet as soon as possible. Doing so can not only reduce the risk of weight gain but also prevent non-communicable diseases like malnutrition , obesity , diabetes , high blood pressure , heart disease , stroke and cancer .
The World Health Organisation (WHO) says that while a balanced diet is important for good health, the ingredients or components of this diet vary depending on age, sex, lifestyle, physical activity, locally available foods, etc. However, despite these variations, the basic principles of a healthy diet are the same globally.
A recent research has revealed what kind of diet you should follow and what unhealthy foods you should avoid for better health. Due to rapid urbanization and changing lifestyles, the consumption of processed foods has increased, while the consumption of healthy foods has continuously decreased. This change is having a bad effect on health, so there is a need to pay special attention to your diet.
Healthy food groups
Include a variety of healthy foods in your diet, it is better for health. Adding variety to the diet not only keeps the diet interesting but will also ensure that you are getting all the macronutrients and micronutrients your body needs. There are five food groups for complete nutrition and a healthy diet should include all these foods. Below are the five food groups from which you can get nutrition –
Fats and sugar
Not all foods that contain fat and sugar are healthy, which is why you need to be extra careful about the type of fat and sugar you consume. While polyunsaturated fatty acids (PUFA), monounsaturated fatty acids (MUFA), omega 3 fatty acids and omega 6 fatty acids are considered good for your health, saturated fats and trans fats are not. Similarly, fruits, jaggery and dates contain natural sugars, which are not harmful for health, but refined sugar and its products such as cakes, jams, cookies, pastries and beverages often contain added sugars, which are not good for health. However, the body needs fat and sugar, so it is good to consume appropriate sugar and fat in your diet.
Proteins
You all know how important protein is for our body. Whether it is animal-based protein sources like chicken , eggs and fish or plant-based protein like soybeans , tofu , beans, nuts and seeds and even grains like quinoa , protein is found in them. Most of these sources are also rich in minerals and vitamins. However, to avoid health problems like high cholesterol , salmonella and listeriosis, you should avoid consuming red meat (like beef), processed meat and undercooked meat.
Dairy products
Dairy products such as milk , curd , paneer , ghee and cheese are very popular in the Indian diet , especially in vegetarian food.
These dairy products contain protein , calcium , vitamin A , vitamin D and B12 . All these minerals and vitamins are necessary for your immune system. Apart from this, they are also capable of strengthening muscles. They also keep your bones and teeth healthy. People suffering from lactose intolerance should not take dairy products, it can cause them allergy .
Fruits and Vegetables
Fruits and vegetables, whether fresh, raw or cooked, are a must in the diet. These healthy foods contain water, fiber , vitamins, minerals and antioxidants . This diet can play a huge role in strengthening digestion and boosting the immune system . Fruits and vegetables, except starchy items like potatoes and sweet potatoes, are low in calories and also help in weight loss. It is very important that you include a variety of fruits and vegetables in your diet and consume them at least five times every day.
Grains
Grains and grain-based foods are the biggest source of carbohydrates and energy in your diet. Some of the most popular grains consumed in India include white rice , brown rice , wheat , barley , millets , beans and lentils . Apart from carbs, most grains are packed with minerals , phytonutrients and certain vitamins . These grains can prove beneficial in a myriad of ways apart from aiding weight loss. However, if you have digestive disorders , inflammatory bowel disease (IBD), gluten intolerance or wheat allergy , it is a good idea to consult a doctor before consuming these grains .
Do not consume these foods
There are many foods that people consume nowadays just because they are tasty, easily available or cheap, but they are not good for health. Not eating right or maintaining a healthy diet can lead to health problems like obesity, diabetes, heart disease, rapid aging and decline in cognitive functions.
Often, these unhealthy foods are marketed as ‘comfort food’, which leads people to consume more of these products. But let us tell you that the more easily available these foods are, the more harmful they are. However, it may be difficult to completely give up the consumption of these foods, so it is better to reduce their intake gradually and include good food in the diet in their place. Following are some unhealthy foods that you should avoid.
Refined grains
Naturally sourced grains are extremely beneficial when used, as they contain fiber, essential vitamins, minerals and even phytonutrients. However, consumption of refined grains like maida (white flour) is linked to a number of health problems, including an increased risk of heart disease, type 2 diabetes and obesity. This is why most doctors and nutritionists recommend consuming whole grains instead of refined grains.
Saturated and trans fats
WHO says that only less than 10 percent of daily energy intake should be consumed as saturated fat and less than 1 percent as trans fat. Avoid eating junk food, processed food or fried food. WHO estimates that trans fat causes more than 50,0000 deaths per year, which is why you should avoid these foods.
Added sugar
You may not realize it, but added sugar is found in everything from junk food and beverages to those desserts you love. This added sugar intake can lead to obesity, diabetes and tooth damage. The World Health Organization says that both adults and children should ideally consume only six to 10 percent of their daily calories from added sugar. According to the WHO, consuming roughly less than 25 grams of added sugar can have additional health benefits.
However, one must keep in mind that the sugar in our body comes from fruits, vegetables, and other healthy foods, so all you need to do is eliminate additional sources of sugar.
Excess sodium
Although processed foods are high in sodium, the main source of sodium in the diet is table salt . The WHO says that most people consume too much salt. In fact, people consume twice the amount of salt they should. An adult should consume less than five grams of salt per day. Excessive sodium can increase the risk of high blood pressure, heart disease, heart attack and stroke. According to the WHO, reducing salt intake to less than 5 grams per day could prevent an estimated 2.5 million deaths each year.
Benefits of eating healthy foods
It is essential to eat healthy foods every day, as they can help you maintain health throughout your life. Healthy foods include a wide variety of foods, from grains and lean proteins to fruits and vegetables . Many people believe that cutting out carbs and fats won’t harm their health, but in reality all these macronutrients and micronutrients play an important role in your health and it is important to keep taking them in small doses.
The benefits of eating a healthy diet include preventing chronic and potentially fatal diseases, maintaining physical and cognitive function. Eating healthy foods helps maintain the balance of hormones necessary for reproductive health, sexual health, and especially mental health. Many healthy foods, especially those containing antioxidants, also have the potential to prevent cancer, improve digestion, and help you sleep better.
Micronutrients in healthy foods
Micronutrients are commonly referred to as simply vitamins and minerals. They are just as important to health as macronutrients. You may not need a lot of these nutrients, but they are vital because without vitamins, minerals, phytonutrients, and antioxidants, your entire body is not able to function properly.
Many diseases around the world are caused by nutritional deficiencies and are caused by inadequate micronutrients. Generally, consuming sources of macronutrients provides your diet with adequate micronutrients. However, if there is a deficiency or malabsorption, you may need to consult a doctor about correcting your diet and taking dietary supplements. Some of the micronutrients that your body needs are as follows –
Phytonutrients and antioxidants
Phytonutrients, also known as phytochemicals, are natural compounds found in plants. Most phytonutrients have antioxidant properties, which are beneficial to your health in a variety of ways. Phytonutrients such as carotenoids, flavonoids, curcumin and capsaicin are found in common plants, fruits, vegetables, turmeric and even chili peppers. Antioxidants are somewhat similar to phytonutrients found in green tea , cinnamon and most herbs .
Trace minerals
Trace minerals are those that are needed in smaller quantities than micronutrients. These minerals include iron , manganese , copper , zinc , and selenium . You do need these trace minerals, although in small amounts. They are important for many body functions. These functions include maintaining nervous system function, healing wounds , protecting cells from oxidative stress (imbalance between free radicals and antioxidants in the body), and supplying oxygen to muscles.
Microminerals
Common minerals like calcium , phosphorus , magnesium , sodium and potassium are known as microminerals. These micronutrients are present in milk and dairy products, green leafy vegetables, black beans, lentils, bananas and some varieties of fish like salmon . These microminerals help in many bodily functions like controlling BP levels, improving muscle strength and maintaining bone health.
Fat-soluble vitamins
Just like there are water-soluble vitamins, there are also its opposite, i.e. fat-soluble vitamins. These are stored in the liver and fatty tissues. Fat-soluble vitamins include vitamin A, vitamin D, vitamin E , and vitamin K. These vitamins play a huge role in strengthening the immune system, providing antioxidants to prevent inflammation and free radicals, improving vision, and supporting blood clotting. Fat-soluble vitamins are found in green leafy vegetables, almonds , sweet potatoes , milk, and soybeans.
Water-soluble vitamins
Vitamin B and vitamin C are water-soluble vitamins. Apart from vitamin B12, all others are water-soluble. They are not stored in the body and are excreted through urine. This is why you need to regularly consume these vitamins by consuming whole grains, eggs, green leafy vegetables like spinach and capsicum , fish and citrus fruits. The main function of water-soluble vitamins is to produce energy, maintain cell protection, reduce metabolic problems and increase the number of red blood cells.
Macronutrients in healthy foods
Macronutrients are nutrients that you need in large quantities. They are essential for maintaining the body’s structure and systems. Macronutrients include protein, carbohydrates, and fats. They are the main sources of energy for the body. Many people believe that controlling macronutrient consumption helps in losing weight. However, these nutrients should be taken in small quantities only. Following are the three types of macronutrients, which are very important –
- Fats
- Proteins
- Carbohydrates
Fats
Fats or fatty acids are substances that help the body absorb vitamins when foods are broken down. While fats like saturated and trans are not considered good as they make the body unhealthy. However, the body needs some amount of it every day to function properly. This fat is obtained in our body from nuts and seeds, olive oil and other such sources that provide essential fatty acids. It is called linoleic and linolenic acid. These fatty acids are necessary for brain development, cognitive function, reducing inflammation and maintaining normal blood clotting.
Proteins
Proteins are organic compounds made up of many amino acids . These amino acids are linked by peptide, sulfhydryl and hydrogen bonds. They can be divided into several classes such as simple proteins, conjugated proteins and derived proteins. All these proteins together help the body produce everything from hormones to neurotransmitters. These proteins are found not only in animal and dairy products, but also in plants such as green leafy vegetables, some grains, nuts and seeds.
Carbohydrates
Carbohydrates are sugar molecules that the body breaks down into glucose . This glucose or blood sugar is the main source of energy for the body’s cells, tissues and organs. The body can use it immediately or store it for later. There are three main types of carbohydrates –
- Sugars, also called simple carbohydrates, are found in fruits, vegetables, milk and processed foods.
- Starches, which are carbohydrates found in grains, breads, pasta and some vegetables such as potatoes, corn and peas .
- Fiber, this is also a carbohydrate and it is the most beneficial of all carbohydrates. It is found in fruits, vegetables, nuts, seeds, beans and whole grains .
