make a table of your daily diet of one week. also mention that what types of nutrients found in your diet
Answers
The concept of a balanced diet chart has existed long before nutritionists and dieticians started expounding its virtues. Our ancestors traditionally ate meals with an emphasis on balancing all nutritional elements and food groups, an aspect that has been diluted with time and lifestyle changes.There are four key essential nutrients that make up a balanced diet. Top of the list are fruits and vegetables, which need to be consumed everyday in vast quantities. Proteins, fibe-rich carbs and good fats make up the other three components to a balanced diet. Let’s take a look at the benefits of each of these, and the best ways to incorporate each of them in your diet.
Fruits and vegetables
At least forty percent of your nutritional intake everyday has to be through fruits and vegetables. It is ideal to ensure that every meal includes a colourful assortment of veggies and fruits, but if this is difficult to implement you could cover it over the span of a week. By doing this each day, you get an adequate supply of vitamins, minerals, potassium, folate, antioxidants and so on, without compromising on quantity or quality.
Berries: Berries, especially blueberries and blackberries are enriched with antioxidants called anthocyanins, which are extremely good for the body. These anthocyanins fight off the free radicals in your system, enhance cell health and soothe inflammation, which is the root cause of most health problems. They can prevent various cancers, as well as heart problems like blood pressure, fight off obesity and keep bad cholesterol at bay. They can also enhance liver health and prevent urinary tract infection (UTI).Leafy green veggies: When grandma told you to eat your greens, she definitely knew what she was talking about! Green veggies are the ultimate detox ingredients, which shed the body of environment, stress and lifestyle-related toxins that accumulate. They are also rich in chlorophyll, a characteristic that is unique only to them – no other food colour can boast this. Chlorophyll is nature’s way of combating oxidants in the bloodstream, and effectively neutralising them. Broccoli is especially a good source, so be sure to include a good quantity in your diet at least twice a week. Greens also boast a treasure trove of nutrients – calcium, magnesium, potassium, omega 3 fatty acids, vitamins and minerals. They are also the ultimate alkaliser (think cucumber, bottle gourd, spinach) which balance the body’s pH levels and keep acidity at bay. Include spinach, avocado, kale, arugula, asparagus, Brussels sprouts, cabbage, beans, celery, cucumber, zucchini, bottle gourd, bitter gourd, peas, green pepper, leek, lettuce, assorted herbs like parsley, mint, basil and thyme in your diet.Pro tip: Eat a generous helping of berries as part of your breakfast, to kickstart your day with antioxidants.Vitamin C rich fruits: This is important, because it is the only vitamin that the body does not naturally produce, and so needs an external source for. In addition to this, they aid eye health, preventing cataract formation and macular degeneration. This is because of the high levels of zeaxanthin. They promote the body’s production of collagen, an important anti-ageing component, and also balance the body’s pH levels. Vitamin C helps the body absorb iron better, and detoxes the digestive system, metabolising bile in the liver, causing oxidisation within the body. It is also used to heal tissues and muscles in the body. It metabolises free radicals, eliminating them from the body, and keeps weight gain at bay. Eat oranges, nectarines, peaches, lime, lemon and grapefruit for maximum benefits.Pro tip: Have a bowl of green vegetables everyday to purify and alkalise your bodyMeat and seafood: If you’re eating meat or seafood-based protein, around 40-50g need to be consumed per day, per adult female on an average. The best sources are eggs, chicken, turkey, fish (cod, mackerel, trout), seafood (shrimp, prawns, crabs). Pork and lamb are also good sources of meat. Remember to source your meat from a reliable vendor, to cook it well and avoid deep-frying it.Other must-haves
Fruits like the humble banana contain potassium, which is a key nutrient to the diet, while an apple a day does keep the doctor away thanks to its multiple health benefits! Pomegranates are beneficial for just about everything – from being antioxidant-rich to aiding metabolism, and tomatoes contain lypocene, which prevents cancer and is heart healthy. While leafy green vegetables are the best, don’t ignore others like beets, brinjals, onions, garlic and so on.
