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Eat Right

Eat Right: Be Nutritionally Tight

The term nutrition is defined as the study of food and how it affects the body. Nutrition can also be defined as the mechanism by which an organism ingests, digests, absorbs, transports, utilizes nutrients, and discards its end-products.

Nutrition is an essential aspect of each individual’s life. It is imperative to ensure that each of us gets a balanced nutritional diet with all vital components needed for the body to function properly. Proper nutrition is one of the parameters to live a healthy life. People can improve their health by having a balanced diet. They must eat a variety of foods that contain proteins, vitamins, and minerals. This involves fruits, vegetables, whole grains, dairy, and sources of protein. The meal must be planned as per the age as well as the nature of work done by an individual. Try not to fall for fad or short-term diets that look tempting. They may seem to help lose weight faster. However, they might be unhealthy in the long run. A proper balanced diet improves the quality of life and helps prevent sickness. Let’s cast some light on the various aspects of nutrition as we celebrate National Nutrition Week in the first week of September.

Why is Nutrition Important?

“You are what you eat.”

A healthy diet comprises of a well-balanced diet composed of all vital nutrients in the right proportion. It prevents malnutrition and outbreak of diseases like obesity, diabetes, heart diseases, & stroke to name a few.

Food that we eat functions as a fuel to the body & supplies essential nutrients.

  • Energy-giving foods: Carbohydrates& Fats – Energy regularly required for all voluntary & involuntary activities of the body.
  • Body-building foods: Proteins, Minerals – Muscles, bones & organs are built up and maintained by the food’s protein. Minerals like iron, phosphorous influence the formation of the blood.
  • Protective foods: Vitamins, Minerals – Essential for safeguarding the body against diseases and infections.
  • Regulatory foods: Water, Roughage – Water is required to regulate body processes such as digestion, excretion, maintenance of the body temperature, and electrolyte balance. While roughage helps normal body movements.

Important Nutrients Required By The Body:

  • Carbohydrates
  • Proteins
  • Fats
  • Vitamins and Minerals
  • Water
  • Roughage

Advantages of Good Nutrition:

Here are a few ways how a proper diet affects the body positively:

1. Weight loss

Consuming the correct diet with the right nutrients can assist in weight loss or help keep a stable weight. Losing weight can help to maintain a healthy weight in the case of an obese person and reduce the risk of chronic conditions. Obesity is correlated with the risk of developing several lifelong illnesses, including heart disease, cancer, type 2 diabetes, osteoporosis.

2. Diabetes management

Eating a healthy diet can help a diabetic person with diabetes manage blood sugar levels, manage blood pressure levels and avoid delaying complications linked with diabetes.

3. Cardiac health and stroke prevention

A bulk of premature heart disease and stroke cases can be prevented by making certain changes in lifestyle, such as increasing physical activity levels and eating healthfully. If a person removes trans fats from the diet, it will reduce their low-density lipoprotein cholesterol or bad cholesterol. Bad cholesterol causes plaque accumulation within the arteries, elevating the risk of developing heart attack and stroke.

4. Healthy bones and teeth

A diet with sufficient calcium and magnesium is equally important for the sake of strong bones and teeth. Keeping the bones healthy is crucial in preventing osteoporosis and osteoarthritis later in life. Few common sources of calcium-rich foods are dairy, legumes, cauliflower, broccoli, bananas, etc.

5. Better mood

Research suggests that a diet with a high glycaemic load may enhance the symptoms of depression and fatigue. Limit foods prepared from refined carbohydrates like cakes, white bread, and biscuits with high glycaemic content. Vegetables, whole fruit, and whole grains are examples of a lower glycaemic load.

6. Improved memory

A healthy and well-balanced diet may help prevent dementia and cognitive decline. Adequate intake of foods with vitamin D, C, E, omega 3 fatty acids, flavonoids, and polyphenols boost the functions of the brain.

7. Improved digestive health

The colon is a room of naturally occurring bacteria (gut bacteria), which play important roles in metabolism and digestion. They also help fight harmful bacteria and viruses. A diet low in fibre and high in sugar and fat hampers this process. A diet rich in vegetables, fruits, legumes, and whole grains helps good bacteria to grow well in the colon.

Short Cuts To Eat Healthily

Make these smart changes in the diet:

  • Swap soft drinks for water and herbal tea.
  • Avoid processed foods.
  • Eat whole fruits instead of juices.
  • Limit salt and sugar intake.
  • Ensure fruits and vegetables make up 50% of the meal.
  • Choose to bake or grill instead of frying meals.
  • Reduce extra fat intake.
  • Eat home-cooked meals as much as possible.
  • Drink adequate water.


Medical Tests and Health Checkups Available At House of Diagnostics (HOD).


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Eat Right, Be Nutritionally Tight - Advantages of Nutrition
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Eat Right, Be Nutritionally Tight - Advantages of Nutrition
Nutrition is an essential aspect of each individual's life. It is imperative to ensure that each of us gets a balanced nutritional diet with all vital components needed for the body to function properly.
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