A Guide to Nutrition

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Nutrition plays a crucial role on the health of the individuals. Nutrition comes from the food you eat. That's why food has been playing a critical role in every one's life. Hence the aspect of what you eat plays a dominant role in your health condition.

A country's growth is dependent on the population. Healthy food habits vary from region to region and country to country. Whatever cuisine it is, a well balanced diet is extremely important for the well being of an individual. Though there are various opinions regarding a well balanced nutritional diet, the basic facts that contribute to the well being of an individual are indispensable.

There are several important factors that are necessary for nutrition.
Vitamins, carbohydrates, proteins, minerals, fats contribute towards a healthy body and mind. When you choose a food item, it should have these essential nutrients. The main aim of the nutrients is to help the body to stay fit and healthy.

Vitamins

Vitamins control the chemical reaction in the body, give energy and help to extract the energy that is present in other nutrients.
Minerals

Minerals like calcium, manganese, sodium, copper, iron are essential for strong bones, maintaining normal heartbeat and producing hormones.

Carbohydrates

Carbohydrates provide the essential energy required for the body. Carbohydrates are of two types - simple and complex. Simple carbohydrates are very easy to digest and increase the blood insulin levels. This is the reason why you should avoid simple carbohydrate foods like candy, soda, dessert items and other sugary foods.

Complex carbohydrates take time to digest and are good for health. Whole wheat, brown rice, legumes, fruits and vegetables are some examples of complex carbohydrates.
Fifty percent of total calorie intake should comprise of carbohydrates.

Proteins

Proteins are the building blocks of the body. They are very essential for repairing body tissues. The important sources of protein are lean meats, chicken, chicken, beans, nuts and legumes.
The recommended protein intake is 15-20% of total calorie consumption.

Fats

Fats are essential for absorbing vitamins, blood clotting and development of the brain.

Fats contribute towards healthy skin, hair and cell function. Among the different types of fats (like monounsaturated and polyunsaturated), polyunsaturated fats are considered the best. Omega-3 fatty acids, the most beneficial among fats, are present in polyunsaturated fats. Fish oil, walnuts, flax seeds are rich sources of omega-3 fatty acids. But you should consume fats in limited quantities.

Twenty to thirty percent of total calorie intake should comprise of fats.

Fiber

Fiber plays a very important role in maintaining a healthy digestive system. Fibers are of two types, soluble and insoluble fibers. Both the types are known for reducing LDL cholesterol and cardiovascular diseases. Foods that are rich in fiber are fruits, vegetables, legumes, bran, whole grains and whole wheat.

The recommended fiber intake is 25-35 grams per day.

You need to choose a well balanced diet that is rich in all essential nutrients and provides strength, stamina, endurance and immunity to the body.

To stay healthy and fit, nutritious diet along with proper exercise regime is essential. You can plan your exercise regime with the help of a personal trainer, who would guide you in planning a fitness regime that would suit your health and life style.