“You are what you eat.”– Anonymous
This is one of the most famous sayings, we keep hearing in our daily life. Nutrition is one of the most important parts of our life. Every year, National Nutrition Week is celebrated in India from 1st September to 7th September. During this week, the government takes initiatives to promote nutrition and the effect of good food on a body, mind and lifestyle. This year, nutrition has become more important as immunity is the first thing in our mind during the pandemic. We need to keep our immunity strong to survive this crisis. Whether you are a person of normal weight or an obese going through obesity treatment, a diet is required no matter what. This diet should be balanced filled with all types of nutrients. Here is a list of those nutrients and the type of foods you must include to build your immunity.
Carbohydrate is required in a body unless you are a diabetic. It is required for everyday activities and to stay energised. It is mostly found grains and millets like wheat, maize, oats, etc. Fruits and legumes are also good for providing energy to your body.
In order to build up your body and repair the daily muscle tear and wear in your body, protein is essential. It drastically boosts your immunity in a short time. Healthy protein is found in fish, meat, cereal, chicken, milk and its products, etc. Also if you are an obese person, one of the basics of obesity treatment is eating protein as it keeps us full for a long time. This helps an obese person eating less.
Next in the list comes fats. Although, fats are a nutrient that is very controversial. Those who are overweight or obese tend to believe that they shouldn’t any fat at all. But, you should know that even fat has its own role to play. But your diet should have only 20-30% of fats out of which saturated fats should be less than 7%. For an obese person, it is best to avoid it altogether along with trans fats. The only fats that are good for consumption are peanut, olive, canola, sunflower and mustard oil. You can also consume nuts and seeds as healthy fats.
Vegetables and Fruits
Lastly, all types of vegetables and fruits are a must that should be included in your diet. These contain vitamins, minerals, iron and fibre. Both your lunch and dinner should have vegetables and fruits should be eaten throughout the day in small portions.
Therefore, make sure that from this week, you make a diet chart to follow regularly even if you are not undergoing obesity treatment in India.
Author Bio : Hi, Rajrhita Saha here! I love to spread knowledge and make aware people about health-related problems & solutions, so follow my blogs on Health and Fitness.