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A well-planned diet comprising of nutritious food is
a viable and logical option for weight loss. A proper
diet usually contains all the essential nutrients - proteins,
fats, carbohydrates, vitamins and minerals. A well balanced
diet should contain all these in correct proportions and
adequate amounts for providing maximum benefits as our
body requires all of them for proper growth and maintenance.
As most of us are aware of the fact
that proteins, fats and carbohydrates provide the energy
required for various daily activities and vitamins and
minerals on the other hand plays an important role in
the regulation of several essential metabolic processes
in the body. The requirements of essential nutrients
vary with age, sex, level of physical activity and the
height & weight of the individual. Even a sparse
diet can be nutritious if consumed properly. So, following
a proper diet can help you during the process of weight
loss.
Protein intake is very essential for maintaining our
body as it provides the essential Amino acids and the
amount of Protein in the diet is an important measure
of the adequacy and quality of the diet. Proteins energize
our body and keep us active throughout the day so it's
essential to make it a part of our daily diet.
Calcium is of high importance for an average person.
As people become older, the bones become demineralised.
This ailment is also known as Osteoporosis. Foods enriched
in calcium are Ragi, Green leafy vegetables, milk, fenugreek
leaves, drumstick leaves and sea food. A proper intake
of calcium can keep our bones stronger throughout out
life.
As most of us are aware of the fact that Anemia occurs
due to Iron deficiency. So our diet should contain sufficient
amount of iron. Elders should try to include some variety
of greens in their diet everyday. Other iron rich foods
are wheat flour, Jaggery, Dates and Liver.
Vitamins are a must for all of us as they're involved
in the utilization of major nutrients like protein,
carbohydrate and fat in the body. The important fact
about minerals is that they cannot be made in adequate
quantities by the human body. So, they have to be present
in the food that we eat. They important vitamins are:
Vitamin A, D, E, K, C, Vit B Complex and a host of others.
Fiber consumption is an important way of avoiding constipation.
The tender fiber of vegetables, fruits and whole-grain
cereal encourage normal bowel movements. The elderly
tend to use harmful laxatives and mineral oils. This
should be substituted by a fiber-rich diet and adequate
fluid intake. Other source of dietary fiber are : Wheat,
Italian Millet, Horse gram, Green leafy Vegetables,
Plantain Stem, Drumstick, Bitter gourd, fruits like
Dates, Figs, Guava, Wood Apple and Sweet Lime.
So, try to include these nutritious elements to make
your diet a complete one. It will help you to keep healthy
even during the process of weight loss. A nutritious
diet is always preferred to keep us fit and away from
the clutches of obesity.
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