What should be the contents of the daily fare?|
you are already have diabetes or a heart condition or a kidney problem, you have
to follow the diet regimen prescribed by your doctor. Let us see now what those
having good health should do as a preventive measure. Basically, it would be good
to have food four times a day. There is no need to starve one-self to maintain
proper health. Regular food with controlled calories and proper food choices are
needed for seven days a week with some choice dishes spread out on a few occasions
during that time period is a good schedule for eating. To illustrate, in a week,
one can indulge oneself on a Friday night, a Saturday lunch and a Sunday brunch.
On other days, the intake should be controlled to some extent. The day can start
with a cup or two of plain water before taking any food. Breakfast is a must;
which may consist of multi-grain bread, oats, cereals and some skimmed milk (low-fat).
Starchy or oily food can be reserved as a Sunday special! Lunch fare may consist
of a mixed vegetable soup, along with nuts like few almonds, cashews and other
beans, before small main-course meals. You can get the benefit of added spices
ginger and garlic to improve the taste.
raw vegetables do not suit the taste, you can try boiled vegetables as a substitute
for it. Non-vegetarians may take a couple of eggs (or egg white) along with breakfast.
Meat eaters may savor in a limited amount of fish or chicken along with an ample
amount of vegetables. But, they must avoid high fat containing fried dishes as
also beef and pork. Both mid-day and evening meals should restrict the quantum
of sugar and starchy items (carbs as they are called). Everyone must eat four
portions of meals in a day. They should not skip the breakfast. Fruit juices can
be added for breakfast. Everyone must drink plenty of water; about 6 to 8 ounces
of water first thing in the morning and again before lunch can be a good idea.
A light breakfast and a small evening or bedtime snack besides a well-planned
lunch and dinner will be a good meal plan. To understand the components of a full
meal, we may think of the platter consisting of 12 parts; the ingredients would
then be: 2 parts for rice/cereals; 1 part for starchy vegetables like potato,
and plantain; 2 parts for fish, chicken and dairy products; 3 parts for salad
(raw vegetables); 2 parts for cooked vegetables; 1 part for fats like oil, ghee
and nuts; herbivores may substitute meat items with pulses and nuts. For a proper
appreciation of the actual quantum, one part would be roughly half a cup or four
ounces in measure. That will be plenty of food that an adult will need.
Information about varieties of Food one need to know.
basic principle to be kept in mind while choosing the various food choices is
that starchy items like rice and cereals should be minimal. Greens and raw vegetables
should form a major part of the regimen. The daily requirement of an average individual
is around 1000 calories. Intake of oil, ghee and other fatty foods should be reduced
as much as possible to avoid obesity and accumulation of bad cholesterol in the
blood. Having a glass of plain water before starting a meal is a good custom to
be adopted. Most of us do not have enough physical exercise or labor oriented
avocations to have more food than what has been mentioned above. Consequently,
any excess would lead to unwanted results like blood clots. Also, Indians are
advised not to partake of non-vegetarian foods like beef or pork since they have
a very high fat content.
white rice with par-boiled, brown or red rice and wheat products like atta, rava
(sooji) and chappathi may appear advisable but there is not much difference. The
alternative grains may take a little longer for digestion. But all of them are
carbs and contain convertible sugar. Similarly fruits and fruit juices have high
sugar content. Vegan diet has deficit in Vitamin B12 in their aliment. Vegetarians
may have a deficit of Vitamin B12 but dairy products like milk and yoghurt may
offset this to some extent apart from contributing protein. We need fresh Vegetables
to get most of our vitamins. It should also be remembered that cooking destroys
some vitamins which are present in raw vegetables which makes raw vegetables as
salads a desirable component of the intake.
foods like fish, chicken, eggs, lamb, goat, beef and pork, contain a good amount
of fat and also lack in fiber. This may be acceptable for a young person with
lots of physical activities and exercises. But as age advances and sedentary life
begins the same causes the problems. This leads to obesity. Beans, nuts, and pulses
do have protein but their amount is restricted to 15 - 20 %, the rest being starch
like rice. They also contain some oily fats. Our cuisine contains a number of
dishes rich in oil content; for example "vada" may have protein from
the pulse (beans) but is soaked in oil. Sweet dishes invariably contain large
quantities of sugar and fat as ghee (melted butter). Spicy snacks and hot foods
with pepper may taste good but may cause stomach trouble. Also, when the spicy
red pepper content is more in the dish, this itself will always have lots of salt
and oil as part of the preparations. Foods must be low in fat contents to 15%
along with limited starch and reasonable portions of proteins within the limits
of Calories allowed. It is therefore necessary to balance the content of starch,
protein and fat in whatever food we take. It is never too late to start a Good
Diet Plan and Exercise.