Food constitutes 5 main elements. Carbohydrates, Protein, Fats, Vitamins and Minerals. All five elements are important for the growth and maintenance of our body.
Lack of any one for an extended length of time can mean the onset of some disease. Excess of one or more of them also translates into other problems like obesity & other problems.
It is therefore important to know what are these components & how much do we need each of them for leading healthy & trouble free life.
A typical distribution of major three components in the
Carbohydrates: 45 to 65 % of total calories intake
Fat: 20 to 35 % of total calories
Protein: 10 to 35 % of total calories
Acceptable ranges for children are similar to those for adults, except that infants and younger children need a slightly higher proportion of fat (25 %-40%).
(Reference: IOM - Institute of Medicine).
There is a general consensus among health professionals that the Mediterranean
Mediterranean
A main factor in the appeal of the Mediterranean
As a monounsaturated fatty acid, olive oil, in Mediterranean
Common to the
Omega-3 fatty acids are unsaturated fats found in some fish such as salmon and herring and in smaller amounts in eggs and chicken.
Carbohydrates
Balancing Fats, Carbohydrates, and Proteins is a very important part of a healthy
One gram of carbohydrate generates 4 calories.
A balanced
Thus, during digestion, carbohydrates are immediately converted into energy instead of being stored as fats at the end of the process like most foods. In theory, eating carbohydrates provides the body with ready-to-use energy sources.
So, the more crabs you eat, the less fat you need to burn in order to create energy.
The truth is, the leanest and longest living people in the industrialized world are the Japanese whose
High carb foods like grains, rice, and vegetables are daily staples of the Japanese
This means that the body does not need to burn stored fats (how most food ends up after going through the digestive system) in order to create energy for bodily functions and activity.
Fat
There are three types of fats: Saturated fat, monounsaturated fats and polyunsaturated fats. From health point of view mono & polyunsaturated fats are preferred.
One gram of fat generates 9 calories.
Vegetarians do not have to be overly concerned about combining proteins and consuming multiple vitamin supplements because a well-rounded vegetarian
However, eating primarily plant-based foods doesn't guarantee keeping total fat or calories in line. To keep health risks low and optimize benefits, it is important to continue to read food labels, control portion sizes, limit total fat and limit calories.
Liver converts saturated fat into cholesterol. While some of the branded food items may not have cholesterol per say but may contain saturated fat which ultimately gets converted into cholesterol. We need to read labels.
Calories from fats should be from monounsaturated and polyunsaturated fats. Balancing Fats, Carbohydrates, and Proteins is a very important part of a healthy
However, the growing problem of obesity is actually due to too much sugar and starches in the
However, pure natural fats in the form of butter, cream, cheese and dairy in conjunction with unprocessed meat, poultry, fish, nuts, vegetables and fruit is the way to a truly healthy
The biggest benefit of this, is when you are running on fat for fuel, you usually do not see as big of hunger fluctuations as when you are on carbohydrates therefore it makes the
If on the other hand you find energy goes up when you are eating more fat rich foods and have been lower in carbohydrates, then this
Protein
Typically we need 1 gram of protein daily per kg of our weight. One gram of protein generates 4 calories. We need to eat enough carbohydrates and fats daily so that protein is not used as fuel. Protein has very special job of regeneration / repair of body & cells.
Protein is especially important to a growing child, it is essential to seek the advice of your dietitian if you are bringing up a child on a gluten-free vegetarian or vegan
In a well-balanced vegetarian
Pasta and whole wheat breads are also good sources of proteins essential for cellular growth and virtually all biological processes. Some gluten-free flours are low in protein, because they have had the gluten removed, which is itself a protein.
Vegetarians can get protein from nuts & seeds, pulses, the non-gluten containing cereals, soya products, milk, cheese and free range eggs.
Make sure some protein is included in each meal, and practice protein complementation with the vegetable proteins, for example, combine a nut or pulse dish with a suitable cereal.
Meat
Meat that is processed and sold through retailers has been exposed to a number of chemical agents.
While vegetarian
Tofu is a well known soy bean meat substitute that is high in protein.
People should also limit red meats (such as beef, pork and lamb) and avoid processed meats.
A major study from the World Cancer Research Fund (WCRF) found that an estimated 39 per cent of 12 major cancers could be prevented by cutting down on red meat and alcohol while eating more fresh fruit and vegetables.
Eating red meat sparingly seems to also increase health. A balanced
Proteins: meat, poultry, fish, eggs,...
Veggies & fruits: especially broccoli, spinach, berries,...
Whole grain carbs: oats, rice, potatoes, breads, grains,...
healthy fats: omega 3/6/9 (no transfats except junk food)
Low junk food consumption (one or two meals a week)
Lots of water
For everything: try to eat things in their most natural state, unprocessed, avoid anything coming out of a box.
Vegetarian
Rich in grains, fruits, vegetables, legumes, nuts and seeds, a plant-focused
Plants provide dietary fiber, vitamins and minerals needed to maintain health. In addition to reducing heart disease risk, people who follow a vegetarian
Vegetarians do not have to be overly concerned about combining proteins and consuming multiple vitamin supplements because a well-rounded vegetarian
In a well-balanced vegetarian
Learn more about supplementing a healthy and well-rounded vegetarian
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