HEALTHY DIET

NUTRITION CAN BE DEFINE AS THE WAY FOOD NOURISHES OUR BODY. IT INCLUDES THE INJESTION, DIGESTION, ABSORPTION, TRANSPORTATION AND UTILIZATION OF FOOD NUTRIENTS  IN HUMAN BODY.

GOOD NUTRITION CAN BE CONSIDERED TO BE THE FOUNDATION FOR GOOD HEALTH AND PREVENTION FROM DISEASE. BUT IN ORDER TO SELECT GOOD NUTRITION A PERSON MUST HAVE PROPER KNOWLEDGE ABOUT NUTRITION. WOTHOUT HAVING A BASIC KNOWLEDGE OF NUTRITION A PERSON CAN NOT SELECT A PROPER NUTRITIOUS MEAL FOR ITSELF.

A DIET IS CONSIDERED AS HEALTHY DIET WHICH PROVIDES THE BODY WITH ALL TYPE OF NUTRIENTS REQUIRED FOR ITS NOURISHMENT. A HEALTHY DIET BALANCE AND MAINTAINS AND IMPROVE THE BODY WITH ESSENTIAL NUTRIENTS.

HOWEVER, A DIET IS CONSIDERED AS THE BALANCE DIET WHICH SUUPLIES ALL THE TYPE OF ESSENTIAL NUTRIENTS THAT OUR BODY NEEDS TO WORK EFFICIENTLY.

FOR THE EASE OF HEALTHY SELECTIONS FOODS ARE CLASSIFIED INTO SIX GROUPS :

GRAINS AND CEREALS, FRUITS, VEGETABLES, MEAT AND POULTRY PRODUCTS, DAIRY PRODUCTS, OILS AND SWEETS.

A PERSON DIET IS CONSIDERED AS THE BEST DIET IF IT CONTAIN THE FOOD THAT COMPLETES ALL ITS NUTRITIONAL NEEDS.

CARBOHYDRATES

CARBOHYDRATES ARE CONSIDERED AS THE CHEAP ENERGY SOURCE FOR HUMAN BODY AND THERE ARE CERTAIN ORGANS IN OUR BODY WHICH FUNCTIONS ONLY WHEN THE REQUIRED AMOUNT OF CARBOHYDRATES ARE GIVEN TO IT. 1 GRAMS OF CARBOHYDRATES CAN PROVIDE 4 KILOCALORIES TO HUMAN BODIES. CARBOHYDRATES ARE GENERALLY CLASSIFIED AS THE SIMPLE CARBOHYDRATES(LACTOSE IN MILK, GALACTOSE IN FRUITS), SIMPLE  SUGARS(TABLE SALT), AND COMPLEX NATURAL SUGARS(WHOLE GRAINS), AND COMPLEX ARTIFICIAL SUGARS( REFINED GRAINS). AS WHOLE SUGARS ARE CONSIDERED AS BEST FOR CONSUMPTION AS COMPARED TO REFINED SUGARS BECAUSE DURING PROCESSING ALL THE FIBERS AND ESSENTIAL NUTRIENTS FROM THE SUGARS ARE LOSSED AND THE OTHER BENEFIT IS THAT COMPLEX CARBOHYDRATES DIGEST SLOWLY AND PROVIDES ENERGY IN INTERVALS AND THIS HAS A LOW EFFECT ON BLOOD SUGAR LEVELS AND IT ALSO PREVENT A PERSON FROM OVEREATING AS IT GIVES THE FEELING OF FULLNESS TO THE BODY.

AS THERE ARE MOST OF THE PEOPLE WHO RESTRICTS CARBOHYDRATES CONSUMPTION BY FOLLOWING A SPECIFIC DIET LIKE KETO DIETS AND OMAD DIETS. AS THESE DIETS FOCUSES ON PROTEINS AND FAT CONSUPTIONS WHILE A VERY LOW AMOUNT OF CARBS ARE PROVIDED TO THE RECIPIENT.

            

THIS PICTURE DEPICTS THAT DURING OMAD OR KETO DIET A PERSON MUST NEED TO HAVE ABOUT 75% OF FATS.

IF A PERSON RESTRICTS CARBOHYDRATES TO SEVERE LEVEL THAN IT HAS AN ENORMOUS IMPACTS ON A PERSON BODY. AS WHEN CARBOHYDRATES ARE NOT PRESENT FOR FUELING BODY THAN THE BODY STARTS TO DIGEST FATS. DIGESTION OF FATS LEADS TO THE PRODUCTION OF KETONES IN HUMAN BODY. THIS PROCESS IS KNOWN AS KETOSIS. THE SIDE EFFECTS OF KETOSIS MAY INCLUDE FATIGUE, TIREDNESS, HEADACHE, BAD BREATH AND WEAKNESS.

 SO A PERSON MUST NEED TO TAKE THE CARBS ACCORDING TO THE RECOMMENDED AMOUNTS GIVEN TO IT.

FRUITS AND VEGETABLES

THE SERVINGS OF FRUITS AND VEGETABLES ARE 3-5 A DAY. A DIET THAT CONTAIN RICH AMOUNT OF FRUITS AND VEGETABLES CAN PREVENT A PERSON FROM MANY CHRONIC DISEASES LIKE BLOOD PRESSURE, CVDS, DIABETES AND MANY OTHER.

                                       PROTEINS

THE SERVING OF PROTEINS ARE 2-4 A DAY. PROTEINS PLAY A MAJOR ROLE IN MAINTENANCE OF SEVERAL BODY FUNCTIONS AND IT IS ALSO THE GOOD SOURCE OF ENERGY. IF A PEESON SKIP DIETARY PROTEINS FOR A LONG PERIOD OF TIME THAN IT MAY CAUSE A LOSS OF MUSCLE, LOSS OF ENERGY, LOSS OF STRENGHT AND MAKES IT HARDER TO KEEP THE BALANCE.

                          FATS, OILS AND SWEETS

FATS AND OILS ARE ALSO CONSIFERED AS THE MOST ESSENTIAL COMPONENTS IN HUMAN BODY. AS ITS PLAYS THE IMPORATNT SOURCE OF ENERGY AND ALSO IMPORTANT FOR STRENTHINING THE BODY SYSTYEMS. BUT A PERSON MUST HAVE TO USE THESE PRODUCTS SPARINGLY IN THEIR DIETS AS THE HYPER AMOUNT CAN HAVE A VERY ADVERSE EFFECT ON BODY.

AS THESE ARE THE BASIC GROUPS OF FOOD PYRAMID THROUGH WHICH YOU CAN SELECT  A HEALTHY, BALANCE AND A HIGH VARIETY DIET FOR YOURSELF.

MY PLATE PICTURE SHOWS THAT TO SELECT A HEALTHY DIET DIVIDE YOUR PLATE INTO FOUR PORTIONS AND THE HIGHEST OF THESE PORTIONS WILL BE THE VEGETABLES AND THAN GRAINS THAN PROTEINS AND THAN FRUITS.

                                          DIET

DIET CAN BE DEFINE AS THE 24 HOURS SELECTION OF FOODS AND DRINKS THAT MEET ITS REQUIREMENTS. A DIET CAN BE COBNSIDERED AS THE BEST DIET WHEN IT MEETS ALL THE NUTRITIONAL NEEDS OF A PERSON.

IF A PERSON WANTS TO FOLLOW A SPECIFIC DIET FOR THE PURPOSE OF LOSE OR GAIN WEIGHT OR DUE TO ANY  DISEASE THAN HE MUST HAVE A PROPER BASIC KNOWLEDGE ABOUT NUTRITION AND MUST START A DIET UMDER THE GUIDANCE OF A PROFFESSIONAL PERSON SO THAT THE PERSON WILL EVALUATE THE IMPACTS OF DIET ON ITS BODY.

OMAD DIET, INTERMITTENMT FASTINF OR KETO DIET ARE CONSIDERED AS THE BEST DIET NOW A DAYS FOR THE PEOPLE WHO WANTS TO LOSE THEIR WEIGHT. OMAD DIET MEANS ONE MEAL IN A DAY . IN THIS A PERSON REPLACES ITS CARBS WITH FATS AND PROTEINS. DUE TO LOW  CONSUMPTION OF CARBOHYDRATES A PERSON BODY STARTS TO DIGEST ITS FATS FOR THE FUELING OF BODY AND THIS MAY LEADS TO THE REDUCTION AND LOSS OF FATS FROM THE BODY. 

BUT THEIR MAY BE AN ADVERSE EFFECTS OF THESE DIETS IN BODY SO A PERSON MUST NEED TO HAVE CHECK AND BALANCE.

IN ADDITION TO THIS SOME OF THW TIPS IF A PERSON WANTS TO LOSS ITS WEIGHT ARE:

• DONOT DRINK WATER DURING AND RIGHT AFTER THE MEAL.
• COSUME LESS CARBOHYDRATES AND STARTS TO EAT MORE AND MORE FRUITS AND VEGETABLES AS THIS HELPS YOU IN A RAPID WEIGHT LOSS.
• STOP DRINKING SUGARY DRINKS.
• LIMIT ALCOHOL AND OTHER DRINKS THAT HAS A HUGE ADVERSE EFFECT ON YOUR BODY.
• TAKE A GLASS OF NEEM WATER WITH LEMON EARLY IN THE MORNING AS A PRE BREAKFAST.
• EAT FOOD ONLY WHEN YOU FEEL HUNGRY.
• EAT YOUR FOOD IN INTERVALS SO THAT YOUR STOMACH WILL FEEL EASY TO DIGEST THE FOOD. 
• USE COMPLEX CARBOHYDRATES. AS IT GIVES THE FEELING OF FULLNESS AND PREVENTS YOU FROM OVER EATING.
• DO EXERCISE REGULARLY.