Healthy food culture
Food is essential for survival, growth and for maintaining good health. It is important to maintain healthy food culture to achieve the good health. There are three important factors which help to develop the discipline on our Diet and Nutrition.
- The selection of the Quality of the food
- The quantity of the food
- The state of our mind while eating.
It is important to maintain a balance between the food intake and energy expenditure to maintain the best possible health. Any kind of imbalanced intake food either in deficiency or in excess can impair health.
In the Taittiriya Upanishad it is said that, The abnormality in the body is due to the improper intake of food and food becomes best medicine when used properly.
Importance of Diet
A balanced diet, which contains all nutrients, is essential for health in approximate proportions and is normally achieved by eating a variety of foods. It is always good to choose the food, which is conducive to body and mind and promotes the health and happiness.
Nutrition and Nutrients
Nutrition is the science, of food and its relationship to health. A nutrient is substance that that provides nourishment essential through the digestion and absorbed for the maintenance of life and for growth through the promotion of body functions. Depending on the requirement by body, the nutrients are classified as macronutrients and micronutrients.
There are mainly three types Macronutrients which are taken in larger quantity in our Diet, They are
- Carbohydrates: Carbohydrates are the key source of energy for body function. When carbohydrates are broken down in the body, the sugar ‘glucose’ is produced. Each gram of carbohydrates Supplies four calories of energy. Carbohydrates are abundant in Rice, bread, wheat, barley sorghum, milk, maize, potatoes, Sugar, Honey, fruit juice, fruits, cereals.
- Proteins: Proteins are the building blocks of the body cells, form hair and finger nails to muscles and organs. In addition to maintaining the body’s structure, they form antibodies, haemoglobin, enzymes and hormones. Each gram of protein Supplies four calories of energy. Milk, Cheese and Eggs, Yogurt, Lentils like moong Gram, chick peas are the good sources of Proteins.
- Fats: Fats are the most concentrated source of energy in our diet, providing nine calories of energy per gram. Each gram of fat Supplies nine calories of energy Our bodies need small amounts of fat. Excess food intake is transformed into fat and gets deposited in different parts of the body. Milk, Olive oil, clarified butter, cheese are the good sources of Fat.
These are taken in smaller quantities, They are
1) Trace minerals: Minerals are inorganic compounds. Minerals, in small quantities, are necessary for all body processes. The most important minerals are: Calcium, Phosphate, Sodium, Potassium, Iron, Magnesium, Iodine and Chlorine. Tubers and the roots are the good sources of minerals.
2) Vitamins: Vitamins are organic chemical compounds. They are required in very small quantities for normal metabolism and health. They are important for the;
- Release of energy from food.
- Repair and growth of tissues.
- Resisting the infection and disease.
- Regulating the chemical reactions in the body.
The necessary vitamins for our body are Vitamin B complex, Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K. Nuts and dried fruits are the good sources of vitamins including green vegitables.
3) Fiber: Fiber is the indigestible part of diet from vegetables, fruits and grains. Fiber provides bulk to the food and thus plays a vital part in facilitating proper bowel function. Fibers are widely distributed in whole wheat flour, the husks of cereals, and vegetables.
The practice of Yoga and dietary discipline will be great boost to promote the health