Nutrition
Nutrition is the process of taking in food and using it as nourishment of the body. According to the WHO, poor nutrition can lead to reduced immunity, increased susceptibility to diseases, impaired physical & mental development and decreased productivity.
On the contrary, good nutrition provides the person with all the nutrients, minerals & vitamins for an optimum level of functioning. It will also help you feel more active and lead to a feeling of well being. Good nutrition helps in weight maintenance and improves immunity.
For a balanced diet and optimum nutrition, one needs to include
Grains (more of whole grains rather than refined) in the diet. Grains contain starch and provide energy as well as fibre to the body. These include rice, wheat, corn, oats etc.
A few servings of fresh, seasonal and locally grown fruits. Fruits can be eaten whole or as juice, but it is preferable to eat them whole. Fruits have natural sugars & are rich in fibre, vitamins and folic acid.
Lots of vegetables including green leafy vegetables. Vegetables provide fibre which gives a feeling of fullness and leads to smooth bowel movements.
Some amount of dairy - preferably low fat. Dairy provides calcium which is essential for bone & teeth health It is especially important for children as their bones are growing. It also prevents osteoporosis. Choosing low fat dairy is important - to prevent elevated levels of cholesterol.
Proteins - necessary for building muscles, cartilages and blood cells. Beans, soy, nuts & seeds, eggs, meat & fish are all sources of proteins.
Fats - found in nuts , butter, ghee, fish and all oils. Fats are essential for the absorption of few vitamins and minerals from food.
For a balanced diet one should try to make healthy choices & include all food types. This reduces the risk of obesity and many diseases stemming from it. The number of calories consumed should be proportional to the level of physical activity, age & sex.