Health & Food
‘Health & Food’, both are complementary each other. If you take healthy food, you are healthy, if you take unhealthy food, you are not healthy, if you don’t eat, you will be weak and later you will be surrounded by many diseases.
There is a famous quote, “HEALTH IS WEALTH”. It means who have good health is always wealthy. No one can take this wealth. But now days everyone is running to earn money and they stake their health. No one is giving priority to their health. Everyone is taking health ‘as a granted’. Lot of people are taking food (actually not food, its junk food) just to fill their stomach. They even don’t know that they are filling their stomach with garbage.
There is one more quote, “A Healthy Mind Breeds A Healthy Body.” If your health is good than your mind will be good, your thought will be good, your working will be good. So healthy eating is about feeling great, having more energy, improving your health, and boosting your mood. Eating well helps to reduce the risk of physical health problems like heart disease and diabetes. It also helps with sleeping patterns, energy levels, and your general health. You may have noticed that your mood often affects the types of food you choose, as well as how much you eat. Some foods can lift your mood, energy levels, and concentration, while others can have the opposite effect. Having a healthy, balanced diet plays an important role in your overall health and wellbeing.
What is Health?
Health, as defined by the World Health Organization (WHO), is "a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”. Health may be defined as the ability to adapt and manage physical, mental and social challenges throughout life.
Health is a dynamic condition resulting from a body's constant adjustment and adaptation in response to stresses and changes in the environment for maintaining an inner equilibrium called homeostasis.
What is a healthy / balanced diet?
A healthy diet is a diet that helps to maintain or improve overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients, micronutrients, and adequate calories.
It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.
In addition, a balanced diet should provide other non-nutrients such as dietary fiber, antioxidants and phytochemicals
The first meal of the day is called BREAKFAST which takes in the morning. The most common word for the mid-day meal is LUNCH and DINNER is used mainly to refer to a meal in the evening. SUPPER is a snack in the late evening.
What are food groups?
Foods are conventionally grouped as:
The Breads, Cereals, Millets and Pulses Group
The Fruits and Vegetables Group
The Milk and milk products Group
The Meat group, Egg, Meat and Fish
A balanced diet includes:
Plenty of fruit and vegetables: In a balanced diet, there should be at least five 80g portions of fruit and vegetables. Fresh, canned, dried, and frozen vegetables all count towards this aspect of a healthy balanced diet, and it’s simple to up your intake by stirring vegetables into stews, curries, soups, and casseroles, or topping your breakfast, snack, or dessert with a portion of fruit.
Starchy foods, including bread, pasta, rice, grains: In the balanced diet chart, starchy foods cover about a third of overall food consumption. Providing energy and essential nutrients, starchy foods can also be a good source of fiber, particularly the wholegrain or brown varieties and potatoes eaten with their skins. Studies on oats suggest that a daily intake of 3g beta-glucan (a kind of fiber found in oats) can lower cholesterol as part of a healthy diet and lifestyle.
Non-dairy protein, including fish, pulses, nuts, eggs, and meat: Protein contributes to the growth and maintenance of muscles. When it comes to maintaining a desirable cholesterol level, the type of fat contained in the protein we eat is important. Nuts and oily fish are good sources of unsaturated fat, which can help reduce cholesterol levels when used as a replacement for saturated fats as part of a healthy balanced diet. Foods within this group can also be a great source of fiber: pulses (such as beans, lentils, and peas) and nuts are all good options for increasing the amount of fiber in your diet.
Milk and other dairy foods: Milk and other dairy products like cheese, cream, and butter are also good sources of protein or minerals like calcium, but are often high in saturated fat – especially full fat variants. For a healthy balanced diet, opt for reduced fat or reduced saturated fat versions, such as skimmed milk or vegetable oil based soft spreads.
Fat and sugar: Visible fat (fat you can see, such as oils, butter, or the fat you can cut off meat) and sugar should account for a quite small portion of our overall diet. Fats supply us with energy and essential fatty acids the body needs, but cannot produce. However – as with the “invisible fat” found in other kinds of food – the visible types of fat we eat need to be as good as possible. Total fat and total saturated fat intake through our diet needs to be within the recommended limits.
Healthy Food acts as medicine--to maintain, prevent, and treat disease.
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