Healthy Food

Healthy Food

The ideal diet can be summarized in a single sentence - Eat a diet low in fats, rich in complex carbohydrates and fibres. This means a vegetarian diet in which all vegetarian items are allowed with the exception of nuts and seeds and their oils. 

A. Food which can be taken in abundance

1. Beans an legumes - cooked with minimal fat or sprouted
2. Grains 
3. Fruits
4. Vegetables, especially those rich in water content
5. Sprouted grains

B. Food items which can be taken in moderation

1. Non-fat dairy products, i.e. milk and milk products prepared from skimmed milk like cottage cheese ( paneer). 

Advantages of Eating Fruits.

Fruit is the most perfect food. It is easily digested and has more than 80 per cent water content. Fruits are rich in bioflavonoids that are potent antioxidants ( chemicals with protective properties for the cells). They prevent the clogging of the arteries and also strengthen the capillaries. 

Advantages of Sprouted Food

Sprouts are wonder foods. Freshest and most nutritious, they are the most inexpensive source of all vitamins, minerals and proteins. During the process of germination they become easily digestible and acquire further nutritional qualities. Vitamins, minerals and proteins increase substantially with corresponding decrease in calories. Carbohydrate content decreases and protein content increases as during germination, carbohydrates are converted to proteins with the help of enzymes and atmospheric nitrogen. The amount of ascorbic acid increases tremendously. During sprouting much of the carbohydrates are broken down to simple sugars; proteins are converted to amino acids and amides; fats and oils are converted to simple fatty acids. As a result of sprouting , the beans lose their gas forming tendency and gain lots of water and fibres, and thus help in overcoming constipation. It is best to start the day with sprouts. 

Advantages of Eating Foods Rich in Water Content

Eighty per cent of the human body is composed of fluids/water. The fluids perform the most essential functions of supplying nutrients and carrying waste products from every cell of the body. A cell cannot function if it is loaded with waste products. Water is the best solvent known to man as it can dissolve maximum number of solids. It is the best medium for dissolving and excreting waste from the body. If we analyse our diet, we will realize that it contains 15 to 20 per cent water. The purpose of our food is not to overload the body with solid wastes but to assist the body in eliminating the wastes in addition to its main purpose of providing nutrients for energy. Therefore, to remain healthy, we must increase the intake of salads, watery vegetables, sprouts and fruits. Instead of eating savories for snack, it is advisable to have fruits. 

Potato and Rice are not Harmful

There is a common misunderstanding that carbohydrates like potato or rice increase obesity. Being complex carbohydrates, these do not contain many calories and also contain fibres, which bring satiety early. Thus, they are not harmful. Rice and wheat are similar types of carbohydrates and they can easily be interchanged. However, eating brown rice is better than eating polished rice as the former contains more fibres. Potato provides 1 cal. per gm. and contains complex carbohydrates. Thus, if a person eats 100 gm. of potato, he has consumed only 100 cal., that too in form of complex carbohydrates. This gives a feeling of fullness. 

Nutrition for Healthy Digestion
An ideal diet should have the following qualities
Guidelines for the use of carbohydrate 
Food Labeled 'Sugar Free' is not Really Sugar Free
Eating Fats Leads to Higher Body Fat as Compared to Carbohydrate or Proteins.
Healthy Food
Food Items to be Avoided
Guidelines for alcohol consumption
How to Change Eating Habits