Let's start with what is nutritious diet? As per health experts, it is a diet loaded with every essential nutrient, served at the right time of the day, in right amount of portion. It is essential for good health and overall development. That's not all. According to the World Health Organisation (WHO), "It protects you against many chronic non-communicable diseases, such as heart disease, diabetes and cancer." The report further states, "Consuming a healthy diet throughout the life-course helps to prevent malnutrition."
However, the definition of nutritious diet varies from person to person. Consultant nutritionist Rupali Datta states, "Nutrient requirements for every person depend on their weight, age, health condition and more." This is why it is of utmost importance to consult an expert before adapting to any change in their overall lifestyle. Having said that, there are some basic key points which every person should remember to keep up a healthy and nutritious diet. Read on.
Also Read: 7 Healthy Diet Tips For Children To Avoid Micro-Deficiency And 'Hidden Hunger'
5 Points To Remember For Nutritious Diet:
Stay Hydrated:
Drinking adequate amount of water and other healthy fluids is a must for proper detoxification of the body. This not only helps prevent free radical damages, but also promotes metabolism and digestion. These factors further lead to a strong immune health.
Balance Every Nutrient:
As per conventional saying, one must eliminate fats and carbs from their diet to keep up a healthy lifestyle. But did you know it is one of the biggest myths around health and diet. While it can't be denied that excess carbs and fats lead to a pool of lifestyle diseases, experts suggest one must identify the good carbs and healthy fats and consume them in right amount, on a daily basis.
Energy Intake Should Be Balanced With Energy Expenditure:
WHO suggests, "To avoid unhealthy weight gain, total fat should not exceed 30% of total energy intake. Intake of saturated fats should be less than 10% of total energy intake, and intake of trans-fats less than 1% of total energy intake, with a shift in fat consumption away from saturated fats and trans-fats to unsaturated fats."
Control Sugar And Salt Intake:
We agree salt and sugar are the most basic elements that add taste to any dish. But did you know, excess intake of these ingredients may have a negative effect on our overall health. WHO suggests, one must limit intake of free sugars to less than 10% of total energy intake and salt consumption should be limited to 5gm a day.
Have Combination Of Different Foods:
Rupali Datta suggests, no single food can fulfil the total nutrient requirement of our body. This is why, it becomes utmost important to eat combination foods to keep up the balance. As per WHO, different food combinations that a healthy meal should include are - cereals (wheat, barley, rye, maize or rice), legumes (lentils and beans), fruit and vegetables and foods from animal sources (meat, fish, eggs and milk).
Eat healthy, stay fit!