How to maintain good health

Balanced diet


Eating the right mix of earth-wise foods is not only essential to good health; it also gives us added resilience to combat the stress of modern living. Give your body a variety of different foods, including processed foods, every day and eat – and drink – in moderation. Making changes to the way you do it gradually, getting comfortable with each step before moving onto the next. Every step will help to make healthy eating a natural, painless part of your lifestyle. Check below to see if you’re getting enough of the body’s basic building blocks of proteins, carbohydrates, fats and oils.



Protein:

Animal foods – necessary for the growth and repair of hair, skin, muscles and bones contain the full spectrum of essential amino acids needed to make protein. If you’re a vegetarian, it’s essential to eat a broad selection of plant foods to obtain enough amino acids to make protein.

· Devise a menu that combines whole grains, nuts, seeds and legumes, such as dried beans, lentils and split peas – together they supply all the essential amino acids. Try dhal with rice, hummus with flat bread or kidney beans with tortillas.

· Eat more soy products, such as tofu, tempeh and miso. They’re the best alternative to meat for providing complete protein. Soy protein is rich in phyto-oestrogens, which may help to lower cholesterol, inhibit the growth of cancer cells and ease the symptoms of menopause.

· If you are not a vegetarian, add dairy foods or eggs to your daily diet. They provide a good-quality protein source, particularly for young children and some older people.


A gram of protein provides the body with 17 Kj.

The below list gives average percent in 100gm.

Bread: 8

Soft-boiled Egg: 12

Tune: 30

Parmesan cheese: 35

steak: 24.

Carbohydrates:

Carbohydrates are found in food as either starches or sugars. Starches, also referred as complex carbohydrates, are found in breads, cereals, rice, pasta, and starchy vegetables such as potatoes and corn. This type of carbohydrate supplies the body with the energy needed to carry out normal daily functions.

· Try to limit your intake of refined carbohydrate foods, such as sugar, sweets and biscuits. They’ll give you a quick energy boost, but it will quickly fade.

· Choose carbohydrate-rich foods in the form of whole grains, brown rice and legumes, such as chick peas and kidney beans. They’ll give you more energy in the long term than refined varieties, and they contain essential nutrients.

· Add canned borlotti beans to vegetable or minestrone soup – it boosts the fibre content and increase zinc and iron as well.

· Start your day with a high-fibre wholegrain breakfast cereal. The carbohydrates are digested slowly and provide a long lasting source of energy to keep you feeling satisfied throughout the morning.


A gram of carbohydrates provides body with 16 KJ.

The below list gives average percent in 100gm.

Fruits 5-20

Potatoes 20

Dried dated 75

Honey 75

Sweets 95

Sugar 100

Cereals 85

Fats and Oils:

Our bodies need the right balance of essential fatty acids to build strong, flexible cell membranes. For good health, choose unsaturated fats rather than saturated fats, which increase the risk of heart disease.

· Avoid eating too many saturated fats from foods such as fatty meats, cakes, biscuits, pastries, pies, butter and lard. These fats are solid or semi-solid, at room temperature and increase the risk of heart disease and Type 2 diabetes.

· Eat more oily coldwater fish such as salmon, trout and mackerel. They contain beneficial omega-3 fatty acids that are essential for a healthy nervous system, help lower ‘bad’ LDL cholesterol and also contribute to keeping arteries flexible.

· Avoid cooking or buying deep-fried foods. At home, grill or stir-fry using oil with a high smoking point, such as safflower, corn, soybean, olive or macadamia.

· If you like eating chips but would like to avoid the fat, switch to a baked variety. Or try rice crackers or air-popped popcorn.

A gram of fat provides body with 37 KJ.

The below list gives the percent in 100 gm.

Bread: 1

Peanuts: 55

Butter: 84

Oil: 100

Small goods: 20-60

Sausages: 41

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