What constitutes a healthy and nutritious diet?
A healthy and nutritious diet is one that provides the body with all the important nutrients in the right proportions. These nutrients include carbohydrates, proteins, fats, vitamins, and minerals. According to the World Health Organization (WHO), a balanced diet should include a variety of foods from different food groups to ensure adequate intake of all nutrients.
- Carbohydrates: About 50-60% of the daily total
calorie intake . These sources include whole grains, fruits, and vegetables. Complex carbohydrates, like those found in brown rice, wheat, and oats, are preferable to simple sugars. - Protein: About 10-15% of your daily caloric intake. Essential for growth, repair, and maintenance of body tissues, protein can be obtained from animal (fish, eggs, poultry) and plant sources (lentils, beans, nuts).
- Fats: Should be limited to 20-30% of your daily caloric intake, with an emphasis on healthy fats like olive oil, nuts, and fatty fish. Saturated fat, often found in fried and processed foods, should be minimized to reduce the risk of heart disease.
- Vitamins and minerals: Essential for many body functions, including immune system support and bone health. A diet rich in fruits, vegetables, and dairy products ensures an adequate intake of micronutrients.
“An unhealthy lifestyle damages the health of the liver
Recommended nutritional intake
Indian Council of Medical Research (ICMR) provided specific dietary guidelines tailored to the Indian population. The recommendations take into account traditional Indian diet, lifestyle, and common health problems such as diabetes and heart disease.
- Calories: For an average adult, daily calorie needs are between 2,000-2,500 kcal, depending on age, sex, and activity level.
- Protein: ICMR recommends daily
protein intake 0.8-1 gram per kilogram of body weight. For example, a person weighing 60 kg should aim for 48-60 grams of protein per day. - Carbohydrates: Should comprise 55-60% of the total daily energy intake, mainly from complex carbohydrates like whole grains and vegetables.
- Fat: Total fat intake should be less than 30% of total energy intake, with saturated fat contributing no more than 10%.
- Fiber: A daily intake of 25-30 grams of dietary fiber, mainly from fruits, vegetables, and whole grains, is recommended to aid digestion and prevent constipation.
The importance of portions and meal times
A healthy diet it’s not just about what you eat but also about how much and when you eat it. Portion control plays an important role in maintaining a balanced diet and preventing overeating. ICMR emphasizes the importance of consuming meals at regular intervals to maintain stable energy levels and prevent blood sugar spikes.
Using smaller plates, measuring portions, and being mindful of hunger cues can help you manage portion sizes effectively.
Eating smaller and more frequent meals can help regulate your metabolism. ICMR recommends eating three main meals and two snacks throughout the day, with dinner being the lightest meal.
The role of water in our diet
Adequate hydration is often overlooked but is an important component of a healthy diet. Water aids digestion, nutrient absorption, and detoxification. The National Institute of Nutrition (NIN) recommends a daily water intake of approximately 3-3.7 liters for men and 2.7 liters for women, depending on activity level and climate. Adding water-rich foods like cucumbers, oranges, and melons, and limiting caffeinated and sugary drinks can increase hydration levels.
