What is Diet?
Most of us know that we should eat a balanced diet and that it is vital for us to eat healthy. However, diet in nutrition is more than eating healthy. It is also about knowing what to eat and when to eat.
The word "diet" is derived from the word "dieter". A diet is not something that a person goes on for a long duration of time, but rather it is a special diet that may be prescribed by a doctor or may be voluntary. In the UK, a registered dietitian is qualified to advise on a proper diet and meal plan. A balanced diet should include complex carbohydrates like oats, rice and wholemeal bread and grains. Complex carbohydrates are those found in vegetables, legumes and whole grain breads.
How to plan a diet?
Generally, it is advised to consume six small meals in a day. A typical two-day diet consists of a hearty breakfast consisting of boiled eggs, sausage, or ham, fresh fruit or salad, an egg or two, and a cup of tea or coffee. The lunch consists of a light salad with boiled eggs, sausages, or chicken; fresh vegetables such as tomatoes, spinach, cucumber, or carrot; and a glass of juice. The dinner will consist of lean meats such as chicken, turkey, fish, or pork; eggs; and a cup of soup or stew. A health and diet pyramid would then show that the number of servings of each food group should be proportional to the number of servings of the other food groups.
Nutrient density is how much nutrient food contains per unit of calorie. Foods with more nutrients are considered better for our bodies because they take less calories to digest. In addition, these foods often provide more dietary fibre, minerals and vitamins. For example, watermelon has only six calories per serving, but it has five times more vitamin C than the comparable orange.
Importance of Vitamins
Other important nutrients in the diet are vitamins A, C, E and K. Each vitamin is important for a healthy immune system, muscle growth and strength, cell regeneration and maintenance, etc. Vitamin C, E and K are considering the essential vitamins in a balanced diet. These vitamins help to maintain metabolism in the body and thus control weight gain.
Fat Loss Diets
Fat loss diets are different from weight loss diets. The purpose of weight-loss diets is to reduce body fat, while the aim of fat loss diets is to reduce body fat. Some diets that are considered part of the rapid weight loss program do not emphasize dieting, but focus only on physical activity or exercise.
What is Sparingly Diet?
A sparingly diet refers to a diet that is eaten in small amounts and is effective in preventing weight gain. A word of caution though, a sparingly diet can sometimes be harmful in the long run if it is not carefully monitored by experts. One way of managing a sparingly diet is to eat healthy foods only. Meals that are high in fat, sugar and salt are a major source of hunger pangs and should be avoided.
What is Fad Diet?
When a fad diet gets a bad name, it can cause a lot of trouble for people trying to lose weight. Fad diets include eating one type of food for a long period. For instance, it might take a long time for a dieter to eat a diet that allows him or her to eat white rice exclusively. Most fad diets involve eating one type of food on empty stomachs.
Proper diet is important for any type of diet and for people with weight problems too. There are three main nutrients needed for a body to function properly. These nutrients are protein, carbohydrates and fat. A diet that does not contain the right combination of these nutrients can have a very adverse effect on health and is likely to result in gaining weight.
Diet in ideal conditions
A person should eat at least six portions of fruit and six servings of vegetables each day. A person who eats the recommended amounts may become thin, but he or she will remain healthy. A diet which is lightly restricted in calories or protein and is made up of mostly vegetable products and fruit can be considered a healthy diet.
An ideal diet should be low in calories, fat, salt and sugar. The British Medical Journal reports that reducing fat intake by 50% can substantially reduce the risk of cardiovascular disease, while reducing the consumption of sugar and fat is also known to slow the aging process. Coconut oil, which has medium-chain triglycerides (MCT), is a good source of MCTs and is therefore an excellent choice of fat. According to research, MCTs suppress appetite better than other fats and they have been proven to contain significant amounts of dietary fibre.
Importance of Exercise
In keeping with the diet pyramid, a health and diet routine must also include daily exercise. Physical activity improves your health and general well-being through increased blood circulation to all parts of your body and assists in weight loss. Exercise prevents in reducing the risk of developing many types of diseases. It also prevents other chronic health conditions. A daily exercise routine must also include swimming, jogging, walking, or riding a bike.
Things to Exclude in Diet
As far as possible, avoid eating fatty foods, salt, refined sugar, or saturated fat. Your health will deteriorate rapidly if you do so. Instead of eating fried foods or junk foods, eat fruits and vegetables that are fried. Unhealthy food habits lead to diabetes, obesity, etc., while healthy eating habits lead to better health and long life.
Some Supplements in Diet
You might want to include some healthy supplements in your health and diet program. One of the best is green tea. Recent research shows that it has healthful benefits for preventing heart disease and cancer. But unfortunately, drinking green tea too much can cause gastrointestinal problems like diarrhoea, vomiting, and flatulence. So, it is important that you drink this tea in moderate quantities.
Other supplements worth considering include Omega 3 fatty acids. These supplements are present in fish, flaxseeds, and walnuts. They help build cell walls and improve the production of insulin. They also have properties that make the skin look younger and healthier. You can try taking one teaspoon a day of fish oil or flaxseeds or one tablespoon a day of walnuts.
Finally, one of the key elements of good health and diet is proper eating habits. You should limit your intake of fat, sodium, sugar, salt, and saturated fat. The recommended diet is approximately 60 percent carbohydrates, 30 percent protein, and 10 percent fibres. Your doctor is the only person who knows what your specific health condition is and how it can be addressed. However, by following these health and diet guidelines, you can improve your health and diet and improve your quality of life.
This content reflects the personal opinions of the author. It is accurate and true to the best of the author’s knowledge and should not be substituted for impartial fact or advice in legal, political, or personal matters.
© 2021 Rudra Prayag Pandey