Nutrition basics that one must follow

In house Expert Devyanjali speaks about some of the Nutrition basics that one must follow:

•    It is recommended that a person eats in every two to three hours for maximum health benefits. Small frequent meals are a sure shot formula for good health.

•    Very low calorie diets (below 600 calories per day) are not recommended for either short or long term health goals. Any healthy diet will work only when combined with a scientific and planned exercise routine and lifestyle modifications.

•    Excessive caloric intake (more that what the body can burn) will result in weight gain. Eliminating a particular food group from the diet will result in poor health, unless recommended due to a medical condition.

•    Fasting is not recommended for pregnant or feeding mothers.

•    Tea and coffee inhibits the absorption of essential vitamins and nutrients.

•    Fiber (the outer covering of the grain of wheat and rice) is not digested in the body. Fiber has “zero” calories, but helps satiety and binds with excessive fat and sugar in the body and excretes it in the form of stool. Besides this fiber has shown to prevent certain cancers. It also helps regulate blood pressure.

•    Water helps to maintain fluid balance, blood pressure, body temperature and acts as a medium to excrete wastes and toxins from the body.

•    Fruit and vegetables needs to be consumed as far as possible with their skins on.

•    Overcooking destroys most of the essential vitamins and nutrients.

•    Fruit juices are not recommended for weight watchers.

•    Rice and wheat should not be overtly processed. White rice and maida are bad for health. Brown rice and whole wheat cereal must be preferred.

•    Avoid deep frying foods. It increases the calorific value and destroys all nutrients in the process.

•    Do not re-use oil for frying.

•    Avoid use of food colours and preservatives.

•    Many over the counter medications interfere with the absorption of essential vitamins and minerals.

•    Zero Fat diets are fad diets and one should refrain from following the same.

•    Excessive salt and sugar need to be avoided for all.

•    The food fact label needs to be read carefully before consumption or purchase.

•    Do not keep food exposed to air or sunlight for long. Most of the nutrients will get destroyed.

•    Red, yellow, orange and green fruits and vegetables are excellent sources of Vitamins and Minerals that delay ageing, protect the heart and help keep the skin and hair healthy.

•    Caloric consumption should be based on a person’s gender, age, medical history, activity pattern, exercise intensity and individual body metabolism.