When someone says he is on a diet, it is confused with starving for the larger part of the day. Following a good diet chart according to the customs and traditions of a place is the key to maintaining fitness.
The right mix of healthy components should include proteins, fat, carbohydrates, vitamins, minerals and water. It is a fact that two thirds of our body is made up of fluids.
The amount of food required by a person depends on various factors like age, sex, weight and activity level. A healthy mix of carbohydrates, proteins and fat suitable for each individual should be chosen with care.
Dr Kassim Rawther, General Practitioner, Aster Medical Centre, says, “Consult a nutritionist before resuming a weight loss programme, crash dieting leads to loss of muscle weight. A healthy, well balanced diet should ideally include the following:
*Carbohydrates: A proper intake of carbohydrates — 5 to 6 grams of carbohydrates per kilogram of body weight is ideal.
*Protein: If you are into body building or vigorous fitness programme, extra protein may be required, especially for athletes and sports persons. Protein helps in slow absorption of carbohydrates. Inclusion of fish, eggs, chicken, meat and beans would take care of the protein needs of the body.
*Fruits and vegetables: Three to five servings of vegetables and two to four servings of fruits everyday is significant in maintaining a healthy disposition. Care should be taken to include bright colored fruits and vegetables as they are rich in anti-oxidants.
*Fat: A healthy body needs optimum intake of fats, preferably polyunsaturated and monounsaturated. A recommended amount from low-fat dairy products and lean cuts of meat would supply the body with adequate fat.
Say no to junk food loaded with calories, excess fat, sodium, sugar and food additives. Selection of meat and dairy should be done with care in order to limit intake of saturated fats and cholesterol found in them.
Never skip a healthy breakfast, the most important meal of the day. Body should be fuelled with enough nutrients to face the day. Try to eat home-cooked food.
When the health expert tells you a cup of rice, most of us conveniently choose our own size of cups. Portions have to be carefully watched to trim down the calories.