How many calories, protein and through what sources of food ?

Nowadays, awareness amongst people living in urban areas, particularly in metropolitan cities such as Delhi, Gurgaon, Mumbai, Bangalore, Chandigarh, Noida, Ghaziabad and Chennai has been increasing in matters of diet and exercise. A number of gyms and catering joints have sprung across the cities to cater to the needs of health and calorie conscious individuals. All these joints and gym are helping people achieve their goal of healthy and smart living in some way or the other.

Apart from air and water, food is required for basic sustenance of life. It plays a major role in our health. The kind of food that we eat, in a way makes what we are. Intake of healthy food in the right proportions is very essential for to get the best results. On an average a fully grown man needs 2000 to 2500 calories per day. Women and teenagers need around 1500-2000 calories per day. This daily intake ensures that we are able to carry out of daily routine in a healthy manner. What really matters is what sort of food items make up the number of calories that our bodies need. Although body’s need of these calories can easily be fulfilled by having fried and sugary stuff in lower quantity but these foods would deprive body of other essential ingredients in the food.

For the whole wholesome nutrition it is best to include a variety of foods in your diet. Foods such as whole wheat, brown rice, vegetables, protein-filled sprouts, leafy vegetables with minerals and vitamins and fruits, milk and other dairy products which have low fat content can help us in attaining and maintaining good health.

Milk is the first food that babies take and even grownups depend on milk in some form or the other for the rest of our lives. Milk is consumed daily in various forms such as yoghurt, butter milk, butter, cheese, ghee or clarified butter, Cottage Cheese (Paneer) etc. Needless to say, milk provides the best sustenance for people of all ages.

Whole wheat and brown rice contain fiber and vitamin B. Lack of vitamin B is responsible for energy loss in the body and causes general weakness. The amount of carbohydrates or calories in whole wheat is less when compared to rice. This is one of the reasons why doctors and/ or dieticians suggest shifting from rice to wheat during weight loss.

Vegetables, leafy vegetables are a good source of vitamins and mineral compounds which help us in strengthening our immune system. Vegetables contain the least amount of calories but contain the vital ingredients such as vitamins, minerals and enzymes that are essential for our body. Meat, eggs, fish and shrimp contain 0% fiber.

Juices made from vegetables are very healthy option for children, pregnant women, middle-aged men and elderly people. Juices contain a generous amount of fiber. Fiber that is present in all plant products such as leaves, vegetables, fruits and grains has a major role to play in bowel function. For a healthy living a good bowel movement is very essential.

Lentils and meat contain protein which is very essential in the muscle building and strengthening of our body. Doctors and dieticians suggest that the protein intake will depend upon the weight of the person. A healthy person weighing 50 kg for example, has to consume at least 50 gms of protein for the required muscle building and restoration to take place. The protein intake must be at a constant rate even while a person is taking up a weight loss program. Fruits are also an important part of a healthy diet. No wonder they say, “an apple a day, keeps the doctor away”. Fruits contain a good amount of natural sugars called fructose, which is easily digestible. Bitter fruits such as lemon and orange, etc contain citric acid which helps in improving the immunity against bacteria and viruses. Eating an orange daily or having a glass of lemon juice is very good for health.

Research in cities such as Delhi, Gurgaon, Mumbai, Bangalore, Chennai, etc has shown that people who eat outside food such as fast food, confectionery on a regular basis are more prone to viral and bacterial infections that those who take home made food. Having home made healthy food which is prepared systematically with the best ingredients is always preferable for good health.

Published by

Niti Munjal

Dietician by Profession but an IT professional by heart who believes that marriage of IT and Healthcare is the way to go to improve lifestyle and health of people in the country.

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