Diet in everyday life

Aruna Mallya

What is food?
Food is what we eat. It is an important factor in gaining height and weight and maintaining a healthy lifestyle.

Classification of food
There are many ways of classifying foods:

1. By nature:
   • Foods of animal origin – fish, meat, eggs, etc
   • Foods of vegetable origin – pulses, roots, tubers, etc
2. By chemical composition:
   • Carbohydrates
   • Proteins
   • Fats
   • Minerals
   • Fiber
3. By predominant function:
   • Body building foods. Eg: Fish, meat, eggs, poultry, pulses, milk, etc.
   • Energy giving foods. Eg: Cereals, sugar, roots, tubers, etc.
   • Protective foods. Eg: Milk, vegetables, fruits, etc.
4. By nutritive value:
   • Cereals and millets

• Pulses
• Vegetables

• Nuts and oil seeds
• Fruits

• Animal foods
• Fats and oils

• Sugar and jaggery
• Condiments and spices

• Miscellaneous foods

Carbohydrates
What are the functions of carbohydrates?
• They are the main source of energy.
• They are essential for oxidation of fats and the synthesis of proteins.
• When consumed in excess, they are stored in the form of fat.

Role of carbohydrates
• Synthesis and formation of our DNA and RNA.
• Synthesize hormones and fatty acids such as cholesterol.
• Generate powerful antioxidants and protect our cells from damage and ageing.
• Cleanse our body.
• Help hormones and immune functions.
• Regularize bowel movement because of their fibre content.
• They help in the functioning of brain cells and neurons.
• They are found in fruits, grains, vegetables, legumes, milk and milk products.

Classifications
• Carbohydrates are further classified into simple and complex carbohydrates.
• Simple carbohydrates digest faster, complex carbohydrates take longer to digest. Eg. Rice (simple) and wheat (complex).
• Carbohydrates are also classified by their glycemic index and glycemic load.
• High glycemic index foods increase blood sugar instantly and low glycemic index foods steadily raise the blood sugar levels.
• High glycemic index foods get converted into fat easily, whereas low glycemic index foods get utilized for energy more often than being stored as fat.

Choosing the right carbohydrates
Usually a low carbohydrate diet leads to depletion of serotonin, a neuro transmitter in the brain responsible for the feeling of well-being, happiness and satisfaction.

Indian diets consist more of carbohydrates and we can modify them by using fibre-rich carbohydrates as far as possible and cut down on fats used in cooking so that calories are cut down to a certain extent.

Proteins
Why do we need proteins?
• Needed for body building.
• Repair and maintenance of body tissue.
• Synthesis of antibodies, hemoglobin, enzymes, hormones, etc.

Functions of proteins:
• Primary function is to build and repair the body.
• Amino acids are the building blocks of proteins which make all the different parts of the body.
• Different amino acids come together and make specific proteins that go into creating hair, nerves, matrix of bones, cartilages, hormones and enzymes.
• They help in burning fats. To lose body fat and to increase the circulation and mobilization of stored fats, we need proteins.
• During exercise the muscles of the body go through wear and tear. Amino acids help in the repairing of tissues and recovering from the stress that exercise causes on our body.
• To ensure proper sleep, proteins are very essential.

Fats and oils
What are the functions of fats and oils in our diet?
• Are high energy foods.
• Essential for the absorption of fat soluble vitamins like A, D, E, K.
• Gives support to vital organs like kidney, liver, heart and other organs.
• Provides insulation against cold.
• Adds taste to food.
• Is part of the protective sheath covering the nerves and helps in nerve transmission.
• Stimulates flow of bile and emptying of gall bladder.
• Required for milk production and normal growth of foetus in pregnant women.
• Makes up much of the brain (60% of the brain is composed of fats).
• Lubricates joints.

Types of fats:
Fats are divided into saturated and unsaturated fats.
• Saturated fats are solid at room temperature. Eg: Butter, animal fats, ghee, coconut oil and palm oil.
These damage cardiovascular health and are hard to digest. It is advisable to eat less fat.
• Unsaturated fats are liquid at room temperature. Some examples are: sunflower oil, safflower oil, canola oil, olive oil and soyabean oil. Like proteins, fats have essential fatty acids which can be got only from the diet.

Trans fat:
• It is another type of fat which is created to preserve foods and give it texture.
• It is made from converting unsaturated fats into saturated fats by the process of hydrogenation.
• It is rightly called bad fats as it increases the levels of low density lipo protein, that is bad cholesterol, in our body.
• It is better avoided.

Questions for discussion in the classroom 1. Why should we eat well? 2. Why is too much sugar bad for us? 3. What important nutrients can be found in cereals, legumes and milk? 4. Why do we need iron? What foods are the best sources for iron?

Unsaturated fats classification
These are further divided into three types:
• MUFA: Mono Unsaturated Fatty Acids. They are found in peanuts, olives, avocado and almonds. Rice bran oil has a strong content of MUFA. Oleic acid is great for moisturizing skin and to keep it glowing.
• PUFA: Poly Unsaturated Fatty Acids are classified into two types – Omega 3 and Omega 6.
Omega 6 is found in sunflower, safflower and soybean oils.
Omega 3 is found in flaxseed, walnuts and oils of fish.
PUFA has heart protecting values. We have to use omega 6 and omega 3 equally to keep our arteries free from blocks.

How to eat fats:
• Include fat as a part of every meal.
• Include nuts, cheese or any dairy products every day.
• It helps in fat burning, minimizes hunger and gives a glowing skin.
• Use oil as a cooking medium for vegetables and dals.
• Use a combination of oils in your daily cooking.
• Including fats reduces mood swings and depression.
• Omega 3 helps children who have learning disabilities.

Minerals
Minerals like calcium, phosphorus, sodium, potassium and magnesium:
• Control many life processes ranging from muscle contraction to cell division.
• Essential for the formation of teeth, bones and for cardiac action.

Vitamins
• Required by body in very small amounts.
• Enable the body to use other nutrients.

Different types of vitamins are:
• Fat soluble vitamin like A, D, E and K.
• Water soluble vitamins are B and C
Each performs a specific function and deficiency leads to diseases.

Function of vitamins and minerals:
• Play an important role as catalyst, co- enzymes and co-factors of our metabolic reactions.
• None of the vitamins and minerals can work in isolation. For ex: Iron requires adequate amount of proteins as well as vitamin B and C to form haemoglobin.
• All vitamins and minerals are required in equal proportions to carry out specific functions.

Calcium
• Found in dairy products, tofu, green leafy vegetables, nuts, seeds and in all wholesome foods.
• It is required to maintain healthy bones, joints, teeth and is responsible for all the muscular contractions, clotting of blood and to regulate blood pressure.
• Intake of a supplement regularly after 40 years is generally advised by physicians.
• Diets high in processed foods, caffeine, alcohol, sugars and sodium reduce absorption of calcium.

Iron
• Found in meats, fish and eggs.
• Vegetable sources are til, bajra, jowar, whole grains, fresh vegetables, fruits and dates.
• It is a part of hemoglobin which transports oxygen from the lungs to different tissues of the body and carbon dioxide from different tissues to the lungs.

Water – an unforgotten nutrient
• Very important nutrient without which survival would be difficult in this world.
• Drink minimum of 10-12 glasses per day.
• Helps in ruling out constipation and also in effectively throwing out metabolic wastes.
• Muscle cramps are mainly due to dehydration.
• A good remedy for muscle aches, joint problems, bloating, obesity and dull skin.

What is a diet?
Diet is a complete well-balanced food which includes carbohydrates, proteins, fats, vitamins, minerals and fibre. People have a wrong notion that diet means fasting or starving.

What should each one’s diet consist of?
One’s food should contain:
• Milk and milk products like buttermilk, curd, etc.
• Pulses- dal, grams, dried beans, peas, etc.
• Nuts and oil seeds.
• Eggs, fish, chicken, lean meat.
• Cereals.
• Vegetables and fruits.

Healthy tips
For a person to remain healthy he/she needs to:
• Eat a well-balanced diet which consists of food from all five food groups.
• Exercise everyday for a minimum of 30-45 minutes.
• Lead a non-stressful life.

Tips on healthy living
• Limit or stop eating fast foods.
• Eat these items in moderate quantity: Butter, ghee, oil, sugar, jaggery, eggs and meat.
• Eat lots of green leafy vegetables and seasonal vegetables and fruits unless there is restriction.
• Eat good amount of pulses, wheat, hand pounded or unpolished rice, ragi, oats and legumes to increase fibre in the diet.
• Drink 10-12 glasses of water daily.
• Limit fried and outside foods.
• Select food from food exchange (fruits, tubers, green leafy vegetables, vegetable protein and cereals) so that you can bring variety to the diet.
• Don’t overeat or don’t eat when you are full.
• Include salads and lots of vegetables in your diet.
• Decrease the amount of alcohol.
• Quit smoking.

If these healthy tips are followed then surely you can extend your life span and also lead a disease-free life.

Immunity boosters A general question asked by everyone now especially during the pandemic is what can be eaten? We all are aware that a healthy diet is the key to maintaining good health and immunity. While there is no one answer, there is also no super food that can perform miracles but there are some foods which increase our immunity and keep us healthy. The first step towards a healthy diet is that we need to balance the right nutrients in right quantity at the right time. There are two types of nutrients – macro nutrients and micro nutrients. Macro nutrients consist of food items rich in carbohydrates, proteins and fats while micro nutrients include food items rich in Vitamins A, E, C, selenium, zinc, magnesium. Every balanced diet must also include the most unforgettable nutrient – water. Carbohydrates: Try including complex carbohydrates like wheat, jowar, barley, red rice, brown rice, bajra, ragi, vegetables and fruits. Avoid simple carbohydrates like maida, bakery items and sugars. Proteins: Protein rich foods include green gram dal, bengal gram dal, kidney beans, soybeans, soya chunks, cow milk, paneer, tofu, chicken breast, chicken drumsticks, eggs and fish. Fats: Include ground nut oil, rice bran oil, canola oil, coconut oil, chia seeds, flaxseed, walnuts, soybean oil. Reduce red meat, eggs yolks, seafood and organ meat in diet. Vitamin A: Try including carrots, pumpkin, green leafy vegetables, chicken liver, eggs, mackerels, chicken breast in diet. Vitamin C rich foods make your immune system strong. Try including Indian gooseberry, guava, capsicum, orange, green mango, green leafy vegetables and lemon juice. It helps your body to fight against infection. Vitamin E commonly known as antioxidants is especially good for elderly people. Sunflower oil, almonds, pumpkin seeds, pistachios, watermelon seeds, safflower seeds, flaxseeds are rich sources of vitamin E. Zinc helps in the development and functioning of immune cells. Zinc deficiency leads to immune dysfunction. Cereals, dal, pulses, soybeans, black sesame seeds, dry fruits, chicken and eggs are rich sources of zinc so try including them in your diet. Magnesium is required to acquire immunity. It is found in ragi, jowar, dal, pulses, green leafy vegetables, almonds, cashews, sunflower seeds and black sesame seeds. Selenium helps in providing resistance against viral infection and it is found in eggs, toor dal, bengal gram dal, mackerel, wheat flour, bengal gram, green gram and chicken. Do not forget to store antivirals in the kitchen like ginger, garlic, turmeric, tulsi, pepper, neem and lemon grass. Turmeric acts as an antiseptic and so do pepper and garlic. Neem can be used in the water you use to wash hands or take bath. Tulsi can be used in tea not just for flavour but also to increase your immunity. Use boiled and cooled water to drink. Try consuming atleast 2.5 to 3 litres of water every day. It can be in the form of tender coconut, kokum water, jeera water, lime water, sesame juice, sabja water and buttermilk. Use water rich fruits and vegetables like watermelon, muskmelon, cucumber and vegetable soups in diet. Follow these tips for better health: 1. Less or no garam masala. 2. Less spicy food. 3. Low fat foods. 4. More proteins. 5. Boiled and cooled water. 6. Low calorie food, as activity is less during quarantine as well as outings are less frequent. 7. Small frequent meals every 3-4 hours. 8. Exercise 20-30 minutes daily. 9. Light snack between major meals. 10. Eating meals two hours before sleep helps in better digestion. 11. Shower atleast twice a day. 12. Eating light food at night helps in better sleep. 13. Finish your meal with a vitamin C rich food. 14. Try including green leafy vegetables like drumstick leaves, methi leaves, spinach and sabsige (Dill) leaves. 15. Eat home cooked food. 16. Eat well cooked food. 17. Balance the diet with all the macro and micronutrients. 18. Lightly steam salads before consuming. 19. Wash hands with soap before and after eating. 20. Wash fruits and vegetables thoroughly. 21. Buy non-veg from authorized dealers. 22. Wash milk packets before opening. 23. Use 3-4 teaspoon of oil per day. 24. Maintain good and proper hygiene. 25. Use oil which is liquid at room temperature. 26. Use fresh vegetables, oil, fruits for cooking. 27. Follow regular sanitation and hygiene principles. 28. Include fibre rich foods. 29. Add variety to diet by including foods from different food groups. 30. Try to avoid heavy meals. 31. Cut down or say NO to alcohol. 32. Avoid foods which give empty calories. 33. Expose yourself to sunlight for few minutes so that your body absorbs vitamin D. This pandemic may pass with time but good habits stay forever. Good nutrition will make each one of us healthy and fit. Small changes everyday will help in achieving greater results.

References
• Krause’s Food and Nutrition Therapy
• Food and Nutrition – Srilakshmi

The author is a Senior Dietician, KMC Hospital, Mangaluru. She can be reached at arunamallya@gmail.com.