Balance Diet Nutrition

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Balance diet Nutrition

proteins, Carbohydrates, and fats are macronutrients. Our body requires in large amounts.

Vitamins and minerals part of micronutrients, this required in small amounts.

both are required in physiological and biochemical processes of the body to maintain health.

Carbohydrates

Carbohydrates are two types of 
* simple carb  
* complex carb, 

which are major sources of energy.

Simple carb - glucose and fructose come from fruits, vegetables, honey, lactose in milk,

Complex carb - polysaccharides are starches in cereals, millets, pulses and root vegetables and glycogen in animal foods.

A complex carb is resistant to digestion, which comes from vegetables and whole grains, gums, and pectins in vegetables, fruits, and cereals.

Complex carb which takes time to digest because it contains dietary fiber and it delays and retards absorption of carbohydrates and fats and increases the satiety value.

Foods rich in complex carbohydrates are healthier than low fiber food based on refined and processed foods.
1 gm = 4 Kcal/g

Proteins

Protein requires to grow, maintain and provide body structural framework.

Proteins help to repair and build tissues, protein maintains pH and fluid.

Its keep our immune system strong and store and transport all nutrients in our body part.

protein requirement very on our age, gender, and physical activity, Children, pregnant women, body builder they require high quantity.

Milk, paneer, eggs, meat, fish and pulses, legumes are a rich source of protein.
1 gm = 4 Kcal/g

Fats

Oils, butter, ghee, vanaspati contain a lot of dietary fats.

Dietary fats come through two formats invisible and visible. it's also two-part good fat and bad fat. Generally fat can categorize in 4 types.

Invisible fat present in plant and animal foods, Visible fats from oils, ghee, butter. Fats serve as a vehicle for fat-soluble vitamins A, D, E and K, and carotenes and promote the absorption.

Fat contains polyunsaturated fatty acids which essential nutrient. The type and quantity of fat in the daily diet influence the level of cholesterol and triglycerides in the blood.

Diets should include proper amounts of fat because it provides concentrated energy. 

we need to put the restriction on fat because saturated fat and cholesterol lead to obesity, diabetes, cardiovascular disease, and cancer.

Vitamins 

Vitamins require in small amounts but it's essential. we must put in the meal plate because it cannot be synthesized in the body.

Vitamins take care of body process, maintain the structure of skin, bone, eye, brain, blood.

They are either water-soluble or fat-soluble. Vitamins A, D, E and K are fat-soluble and vitamin C, B-complex vitamins are water soluble.

Fat-soluble can be stored in the body but water-soluble vitamins are not stored. Vitamins B-complex and C are easily destroyed by heat, air or cooking and food processing.

Minerals

Minerals are inorganic elements found in our body in fluids and tissues.

This is the list of important minerals are sodium, potassium, calcium, phosphorus, magnesium, sulfur other than that zinc, copper, selenium, molybdenum, fluorine, cobalt, chromium, iodine is micromineral.

minerals are used to maintenance and integrity of skin, hair, nails, blood, soft tissues. they also used in hormone activity and blood- clotting processes.

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