Eating a balanced diet which has food from each food group & in quantities required to meet the RDA’s(Recommended daily Allowance) as per NIN(National Institute of Nutrition) is the best way towards healthy eating.
Tips for Healthy Choice Of Food :
» Choose whole grains over the refined variety: Whole grains such as wheat, bajra, oats, ragi are rich source of nutrients required by the body for maintenance of good health.
» Choose fish and poultry over red meat and opt for lean cuts of meat .Bake , Broil or grill .Good quality proteins like egg , soya and its products ,whole pulses should be included in the daily diet.
Include vegetables of different colors like:
» Green leafy vegetables, such as broccoli, kale, spinach ,fenugreek and other dark leafy greens for calcium , iron and beta carotene,folic acid.
» Red / Orange vegetables, such as carrots, pumpkin for beta carotene.
» Other vegs like brinjal,ladies finger,French beans,various gourds for their flavonoids and minerals.
» Take calcium-rich foods. Milk & milk products, green leafy vegetables, legumes are good sources of Calcium .If you don’t or can’t consume milk, choose lactose-free products viz soy milk, tofu , ragi flour etc. One should remember that consuming foods rich in magnesium along with calcium are important for enhancing the absorption of calcium.
Focus on fruits. Eat a variety of fruits – Prefer whole fruits over fruit juices
Choose from a variety of fats (PUFA – Poly unsaturated fatty acids like refined vegetable oils ,MUFA – Mono unsaturated fatty acids like olive and mustard oil and SFA- Saturated fatty acids like butter and ghee ) in the desired proportions.N-3 and N-6 fatty acids are the essential fatty acids which need to be incorporated in the diet through the intake of nuts and seeds.
Limit salt intake to 5 gms per day