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7. Must Have Necessary Nutrients in Your Regular Diet

Anand Agarwal, Founder of BY Nature explains what all are the necessary nutrients you should include in your everyday meals, how to maintain a well-balanced diet, and how do you set your health goal. .

Healthy nutrition food is necessary for overall physical and mental health. Ever since the pandemic has wreaked devastation, knowledge about healthy food and nutrition has begun to grow everywhere.

TIPS TO MAINTAIN A WELL-BALANCED DIET

A balanced diet benefits the proper number of nutrients to the body. It should ideally include around 50-60 percent of the calories from carbs, 10-15 percent of protein, and 20-30 percent of fat. It should add vitamins, minerals, antioxidants, and fibres.

The nutritional necessities of the body differ on gender, age group and individual requirements. For e.g. expecting ladies, people who are physically active, and growing children will usually have a larger requirement of some nutrients.

SET A HEALTH GOAL

It is necessary to do the research and determine the goal before making modification in the eating pattern or lifestyle. It is constantly good to have clarity on what you are working towards.

For example, in childhood, there are active physical, cultural and developmental changes that happen in a minor. In the first stages of childhood, there is a need for strength because the child is developing and needs protein, required fatty acid, that benefits in better intellect development. In the transition phase and the nutritional requirements shift as-per metabolism changes.

MUST HAVE NECESSARY NUTRIENTS IN YOUR REGULAR DIET

Protein: Protein benefits in keeping full for a long time and strengthens and improves the muscles. Our body wants about 60 to 70 grams of protein a day in the 20s, it includes skinless white meat, eggs, fish, pulses, tofu, lean steak, and low-fat milk in your diet.

Potassium: Potassium maintains the proper functioning of the muscles and heart. Have two bowls of fruit like banana, apple, etc., and two and a half cups of veggies daily to achieve the potassium needs.

Omega-3 fatty acids: These are polyunsaturated fatty acids that encourage the production of serotonin, a feel-good compound in the mind that is known to reduce distress. Add salmon and tuna to your diet as they are good sources of omega-3.

Vitamins: Its micronutrients, the body needs in little portions for proper functioning and metabolism. Vitamins are categorized into fat-soluble and water-soluble vitamins - A, C, D, E, K, and B complex. It plays a crucial function in the body and deficiency may lead to a compromised immune system and other health issues.

Stay Hydrated: Drinking water is one of the most essential parts of a healthful lifestyle. It is water that carries the nutrients and compounds in the blood and also controls the body temperature.