FOOD AND DIET HABITS.


We are what we eat and what we can assimilate.

Eating inadequate or the wrong foods over a long period of time will have a cumulative effect on the body and leads to many ailments, which eventually become chronic and end in a premature death. One of the consequences of eating wrongly (excess or irrational eating) is that one becomes over weight or obese. Obese people are more likely to have blood pressure, heart disease, diabetes, gallbladder diseases, degenerative arthritis etc and 20% more chance of dying prematurely. Another consequence is malnutrition due to low-calorie and low nutrient food. For maintaining good health and physical efficiency, the diet should provide adequate amounts of all nutrients. One should know the required calories per day according to his age, body weight, nature of work, sickness condition, status of health and condition of living etc.

Calories required for daily energies get through carbohydrates etc. Proteins required for maintenance, growth, and in conditions of pregnancy and lactation. Fats provides essential fatty acids, and fats are essential for the absorption of fat soluble vitamins like vitamin A. etc. Calcium, Phosphorus, Iron, Vitamin A, Thiamine, Riboflavin, Nicotinic acid, Folic acid, Vitamin B12, Vitamin D, Vitamin E, etc., are required to protect the body from sickness.

The nutrients are available in the following food groups, made according to their nutritive values.: 1.Cereals and millets; 2. Pulses (legumes); 3. Nuts and oil seeds; 4. Vegetables; 5. Fruits; 6. Milk and like products; 7. Eggs; 8. Meat, fish and other animal foods; 9.Fats and oils; 10. Sugar and other carbohydrates foods and 11. Spices and condiments.

The Energy yielding foods are rich in carbohydrates and pure fats. They are cereals, roots and tubers, pure carbohydrates and fats. The Body building foods are rich in proteins. They are milk, eggs, meat, fish, pulses, oilseeds and nuts. The protective foods are rich in proteins, vitamins and minerals. They are milk, eggs, fish, liver, green leafy vegetables and fruits.

So, the components of food are Proteins, Amino Acids and Enzymes, Carbohydrates, Fats and Minerals. Carbohydrates are mainly used as a source of energy. Each gram provides about four calories of energy. Fats are used either for energy or stored as a reserve. Essential fatty acids are needed for normal growth and healthy blood, arteries and nerves. Minerals are essential for proper metabolism and shortages have been implicated in many diseases such as psoriasis, osteoporosis, anemia, goiter, diabetes etc. Proteins are required for building up operations such as required by pregnant women, growing children, athletes; those recovering from operations need more protein etc. Protein deficiency can lead to anemia, dropsy, heart disease, flabby muscles, poor condition of hair, nails, skin, liver disorders, low blood pressure, lack of red blood corpuscles, lack of energy etc.

In order to maintain health and free from sickness and to live long one should plan his food and diet combination with carbohydrates, proteins, fats, minerals along with acid and alkali balance. Animal studies suggest that a restricted diet of about a third less calories than normal can increase longevity. Putting this information to use requires careful attention to proper nutrition. Generally a person should consume about 60 percent of their calories in carbohydrates, 20 percent in protein and 20 percent in fat. The source of fat should be primarily fish oil and other unsaturated fats. Elderly people need to pay special attention to protein, eating about one to 1.5 grams of protein for every pound of lean body weight. Vitamins and minerals should meet or, in case of water-soluble vitamins, exceed established minimum daily requirements.


Principles of food and diet:

1. Acid-forming foods are all animal proteins and concentrated carbohydrate starches such as grains, bread, sugar. Alkali-forming foods are all vegetables including potatoes, all salads, all fresh fruits, and almonds. Balancing between the acid and alkali foods is most important otherwise it cause many ailments in long period. The combination shall be 80 per cent alkaline-producing food and 20 per cent acid - forming food.

2. Constipation is a main cause of acid formation.

3. Eat only when you are hungry.

4. Never eat when tiered or mentally upset.

5. Do not drink much with meals.

6. Sedentary people should increase alkaline and decrease protein and starch meals.

7. A diet of mixed fibers is best. It helps to move along animal protein so that it does not ferment while lingering in the colon thus reducing the chances of getting cancers.

8. Concentrated proteins should not be eaten with concentrated carbohydrates at the same meal.

9. It takes two days for meat to be digested completely in the intestines. During this time the meat petrifies, creating more toxins and upsetting the correct balance of intestinal bacteria, in many cases increasing candida proliferation.

10. Each individual has pattern of his own of vitamin requirements and these requirements may vary widely,

11. Antioxidant enzymes remove dangerous free radicals.

12. Milk products; though protein foods, neutralize stomach acids and should be take at the end of the meal.

13. Vegetarians may not get enough Vitamin B12 So it needs supplementation.

14. Try not to eat chemicalised, polluted, precooked, irradiated, or canned food.

15. Masticate food thoroughly.

16. Have main meal at midday if possible.

17. Have enough, but not too much, complete protein (preferably vegetable),and preferably early in the day. Eat only as much as you can assimilate properly before the next meal.

18. Eat no fried foods except on special occasions.

19. Eat many fresh vegetables, preferably raw, thus helping to keep ¾ of the diet alkaline.

20. Do not overcook any foods.

21. Cut down on red meat.

22. Do not eat re-heated meat.

23. Try not to combine protein and carbohydrate at the same meal.

24. Avoid refined flour. Eat wholemal rather than white bread.

25. Use the water that has been used to boil vegetables in soups and gravies as it contains many nutrients.



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