Nutrition Proper nutrition keeps you and your family healthy and safe from age related illness and disease like cancer, heart problem etc. This article make you understood about nutrition and how you can give you and your loved one a healthy lifestyle.
What is Nutrients
Nutrient are the chemical substance require to perform functioning of activities in all our living organism. Since This chemical substance can not produce by our body on it’s own, We have to consume it from outside source. These substance require in a adequate amount for proper working of the body.
At very basic level, Nutrition is all about eating a regular and balanced diet.
MacroNutrients vs MicroNutrients
Nutrient can be breakdown into two type :
- Macronutrients
- Micronutrient
Those Nutrient which is required in larger portion in our diets are Macronutrients While on the other end micornutrients are those nutrient , which is required in lower portion of food.
As the name suggest “Macro” and “Micro” which are both from the Greek word mean “Larger” and “Smaller” respectively.
MacroNutrient
These nutrient are alos known as enery nutrients. It is organic (carbon containing molecule) based that contribute majorly part of energy need for all metabolic activities. All macro nutrient contain energy in its carbon-carbon bond of their molecules.
Example of Macro Nutrient are
- Carbohydrate,
- Fat,
- Protein
1 gram of carbohydrate and protein produce 4 kcal of Energy while fat or lipid produces 9 kcal.
Micro Nutrient
The human body require daily dose of these nutrients to perform different metabolic actjivites. After consuming the food, these nutrient is taken by circulatory system to the different part of systems. As campare to macro nutrient, daily requirement of these nutrient is very less
Example of Micro Nutrient are vitamins and minerals such as
- Calcium,
- Zinc,
- Vitamin D Vitamin B12 etc.
Type of Diets
The 70-80% portion of our daily food is full of carbohydrate while rest of 20% to 30% is of fat and protein. But alongwith this, there are some famous diet also exist. These diet has a different percentage of macronutrient that result in different effect in our body.
These popular diets are Keto and paleo diet
Keto diet
It is a low carb diet focus on reducing the carbohydrate consumption and increasing the fat and protein. Since carbohydrate is a primary source of energy so by reducing the carbohydrate in that case your body start burning fat for energy, the process known is ketosis.
The diet is suitable for weight loss and also improve energy level and mental clarity.
Paleo diet
This diet mimic the eating pattern from our paleolithic ancestors which is basically the food that can hunt or gather like meat, Fish, Fruits, Vegetable, Nuts etc.
This diet basically restrict the intake of processed food. The hypothesis behind this diet is that the modern disease are stem in human because of agricultural revolution. This revolution result in the development of modern machinery that result in grains and processed food that human not able to digest effectively.
So Paleo diet focus on consuming whole food and reducing of processed foods and sugar.
Best Practice for healthy eating
Even you are getting enough to eat but if it is not a balanced diet, you may still to have a nutrional deficiencies. The key to healthy eating is to add balanced diet in your meal, it does not mean that your have go with very strict diet or you can no longer eat your faviourate dish.
some of the best habit that can lead toward a healthy lifestyle is
- Eating different type of seasonal fruits, vegetable, whole grain produce
- Drink a lot of water
- Eating a low fat dairy product, lean meat, fish etc.
- Adding enough fibre in your diet
- Limiting the added sugar, salt, alcohol and saturated fat
- Make sure you get enough vitamin and mineral
Conclusion
Eating a well-balanced diet can help your body to get important nutrient which need to your body fo function properly. The diet should be different type of food, vegetable, nut, seed, meat, fish etc. The excessive consumption and deficiency of nutrients results in negative or poor impact in our health. There should be a adequate amount of both macro and micronutrients is necessary to add in our diet for a healthy lifestyle.