Eating nutritious food and maintaining a healthy diet is the need of the body. Though exercise comes as the second priority, healthy food should always be the first priority for a healthy body.
A healthy diet is all about taking the right amount of nutrition which has unnecessarily become a fancy affair.
“Until you get your diet chart right, nothing is going to change!
Cut carbs, cut sugar, shed ‘extra’ kilos!
Eat ‘waist’ friendly food!
Only thinking of taking care of the diet sometimes takes a toll on the mind. Going through so many searches and all the websites suggesting a variety of food for a healthy diet sometimes doesn’t come in a pocket-friendly budget, Diets have become a fashion among people, as food served in fancy expensive sounding words.
Here is a list of diet patterns which are nowadays followed extensively amongst people.
The Paleo Diet
This is a natural way of eating already followed but abandoning the intake of sugar refined products and dairy products. The low intake of carbohydrates means low amount of glucose in the body, so your system will then begin to use fat as its fuel source. A Paleo diet consists of fish, fowl, vegetables, fruits, nuts, oils, eggs and meat, so long as that meat is grass-fed and not grain-fed.
The Vegan Diet
This diet is a form of a vegetarian diet as it eliminates meat and animal products. One of the primary effects of this diet is that it reduces the intake of cholesterol and saturated fat. It takes some planning, but if a vegan diet is rationed out properly, it can have many positive effects. Studies have proven that those who practice a vegan diet minimize their overall risk of coronary heart disease, obesity and high blood pressure. To compensate for a lack of meat, vegans must find a way to incorporate more sources of protein and vitamin B-12 into their diets.
The Mediterranean Diet
This is another kind of vegetable based diet that avoids a lot of meat, but does not eliminate it altogether. The Mediterranean diet recommends the use of oil as much as possible as an alternative to butter in salad dressings or marinades. It also emphasizes adding vegetables to each meal and favors fish over chicken. Whole grains, nuts and herbs are also used in larger amounts.
Raw Food Diet
This is a diet in which uncooked and unprocessed foods are consumed. The diet eliminates the intake of any foods that have been pasteurized or produced with any kind of synthetics or additives. The diet is intended to create a surge in energy, a decrease in inflammation, while also lowering the number of carcinogens in one’s diet. However there’s a chance that eating raw foods may hinder the digestion and absorption of the nutrients in the body, plus there’s a risk of inviting pathogenic microorganisms into the gut which otherwise are eliminated and/or killed while cooking at high temperature and pressure.
The Blood Type Diet
Some doctors have started to research diets that coincide with particular blood types. The premise of these diets attempts to match people with their common dietary needs based on their blood type. For example, individuals with type O blood are recommended to eat lots of food that are high in protein. In order to lose weight, spinach, red meat, seafood and broccoli are suggested while dairy should be avoided. Those with type A blood are recommended to avoid meat and place an emphasis on turkey, tofu, and fruit while weight loss is contingent on eating a diet that consists primarily of soy, seafood and vegetables. Individuals with type B and AB blood also have their own dietary restrictions and recommendations.
Or simply, dieting according to your genes. Nutritional genomics or nutritional genetics, or nutrigenomics studies the interaction between the genes and what we eat. Researchers of the field propose that the nutrients in food alter gene expression or structure, acting differently on different people according to their genetic makeup. So if we study the genetic makeup of an individual, gene interaction with various food components in particular, the diet of that individual can be decided on the basis of the interaction.
According to the Indian Council of Medical Research, a human body requires 2300 to 2400 kCal in a day to efficiently perform daily activities. But as the lifestyle of most of us is a sedentary type being working physically less, we would need to manage our calorie intake carefully.
Following a typical diet type can cost a ton of money sometimes while you can yourself take care of your diet until or unless you are susceptible to certain types of food or food compounds.
But, for now we can vouch that the food you’ll cook won’t bleed your pocket. Forget about the priciest ingredients and fancy condiments to make those scrumptiously satisfying meals. We(Indians) have inherited a treasure trove of cuisines that not only tastes good but are healthy.
We have been eating pulses and rice together since ages now, the combo is an all time go to meal when we want to have a satisfying meal. Cereals like rice is deficient in an essential amino acid(structural unit of protein) called Lysine which is present in pulses, and Pulses on the other hand are deficient in methionine, tryptophan and cystine which are present in the cereals like rice, wheat, our diet must contain Lysine, methionine, tryptophan and cystine for the synthesis of certain proteins in the body. Hence Daal chawal!
Lentils is Termed as “The Food Of The Year” by the UN(2016), humble lentils are a staple in Indian cuisine. Lentils are nutrient-dense, low in fat, and are pretty affordable. Lentils contain polyphenols that fight against harmful agents in the body. Packed with protein, iron, calcium, folic acid and magnesium, they are a good source for hair growth, keeping the bones healthy and cardiac and muscular health. And the best part is lentil dishes get ready in no time.
Here are a few cuisines that can be prepared from the ingredients available already at everybody’s kitchen. These help you regulate your dietary intake without costing an extra penny.
This single pot classic Indian dish made with rice and yellow mung lentils is a very healthy blend of nutrition. It is often served when someone is ill or recovering from illness. It is easy to digest and contains all types of carbs, essential amino acids, and vitamins and minerals.
This cuisine of south Indian origin is loved by everyone. Made from yogurt and rice, it is light and easily digestible. Curd/yogurt contains good bacteria known as lactic acid bacteria which helps in the absorption of nutrients present in the large intestine. probiotic bacteria and good fats found in curd help reduce stress and enhance mood quickly. The dish is very versatile in flavour and is considered a healthier substitute for creamy dishes with savory flavours.
Savory pancakes made with gram flour and veggies, is a popular Indian breakfast. These are vegan and gluten-free, and have low glycemic index. Some people also refer to this as a vegetarian omelet, it looks the same without the egg but is as rich in protein as omelet.
Protein rich Sprouts salad, also called Sprouted Moong Salad. Prepared with sprouted moong dal and veggies like onion, coriander, radish and condiments, it is a powerhouse of proteins and fibre, which help in managing the blood cholesterol and blood sugar levels.
Makhana dry fruits mix
A crunchy and delicious snack made with phool makhana, nuts, and spices. Makhana are healthy, delicious, and nutritious – they’re said to be rich in nutrients and they’re also a source of protein (around 5 or 6 grams of protein per 100 grams of makhana).
Vegetable with chapati (sabzi roti)
Vegetables are full of essential vitamins, minerals, and antioxidants that provide many important health benefits to the body. For instance, carrots are known for being very high in vitamin A, which plays an important role in eye health, as you grow older. Vegetables are a good source of dietary fiber, helping pass food through your digestive system.Fiber also improves vitamin and mineral absorption in the body, which could potentially raise your daily energy levels.
If you ever ask about the healthiest food being eaten ages back, then your grandma would have told you about millet. In fact, in earlier days wheat was so costly that people always preferred bajra over wheat. Bajra(pearl millet) is one of the most common grains consumed widely in rural India and is often referred to as the poor man’s staple food. Millet dalia/porridge is made by pressure cooking the veges and the millets together seasoned with spices and condiments.
Roasted/ baked Sweet potato
Just one sweet potato gives you 400% of the vitamin A you need each day. This helps keep your eyes healthy as well as your immune system, your body’s defense against germs. It’s also good for your reproductive system and organs like your heart and kidneys. Also, sweet potatoes can be an alternative to sweet desserts for your sweet cravings.
Dates provide various antioxidants that have a number of health benefits, including a reduced risk of several diseases. Dates are particularly rich in vitamins A, B6, and K. Those vitamins promote bone growth and improve eye health. Additionally, dates contain calcium, iron, potassium, protein, manganese, magnesium, phosphorus, copper, and sulfur, enhancing overall body function. Dates are energy rich sweet snack and are a good sweetness substitute.
A budget diet that includes nutritious food is possible but geopolitical issues that are beyond our control have resulted in food prices rising around the world. Despite the fact that such situations have an effect on our food choices, eating properly is still crucial and living in a country like India, which is very rich in its diversity, every season provides us with some colorful food to cure and fulfill the human body’s needs.
Dieting starts in the kitchen, it is all upto us how we want to take care of our health, what and how we eat, how we spend our free time, sitting on the couch or taking a walk. Similarly, it depends on us if we want to spend money on following trendy diets or eat wisely at home, the delicious food cooked in our own kitchens.
“It’s not called dieting if you are not ‘eating’ healthy”