HEALTHY FOOD

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HEALTHY FOOD
Health is wealth
Good and nutritious food is good to health. But, what to eat?
How much to eat? What not to eat? Why not to eat? When to
eat? How to eat? ..Many questions and doubts will be in your
mind. But following some precautions, warnings, rules, advices,
you can improve your health and eventually also your wealth
(remember the first line of the article).
Here are some of those advices/rules (whatever you say) which
are scientifically framed and of practical use. This is for Indians
only.

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Obesity:
This is our first topic as it is the most common problem of all.
About 45% to 60% of Indians are victims of
obesity.
An obese persons body is highly prone to
diseases like diabetes, high BP, body
pains, liver diseases, mainly heart
problems.
This also leads to some mental problems.
These days none cares about their inner health but people
worry about their physical shape and beauty. So, they take
this obesity as a serious one.
But trying to go out of obesity suddenly is not good. It leads
to bad impact and permanent deformations in the body.
Generally obesity is measured using BMI(Body Mass
Index).It is calculated using formula

For Indians BMI should be in

between 20 and 23. BMI greater than
23 or less than 20 signals danger to
your health.
Dont depend more on machines.
For example, use cycle for short distances, wash clothes
manually, dont use lift unless required.
Daily exercise is necessary.
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Are Ovens OK?

Yes. But it is OK only under some
conditions.
Care should be taken while rewarming food.
Do not heat food on large scale
because this may lead to growth
of bacteria.
Do not eat partially heated food.
Do not keep food in oven immediately after taking from
refrigerator.

What about Tea/Coffee?

Both Tea and Coffee are not good for health.
Particularly the time gap between Tea/Coffee and
lunch/dinner should be greater than one hour.

Is raw milk good to health?

Scientifically No. there is a wrong belief that raw milk is better
than warmed milk. But it is not true. Warming milk kills harmful
micro-organisms and bacteria. So, milk should be warmed before
drinking.

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Fruits and vegetables

One must eat all types of fruit and vegetables.
Only one fruit cannot give all nutrients. So,
taste all fruits.
Eat all types of vegetables (cooked, not raw).
Average intake of vegetables must be
300gm/day.

More proteins are necessary

Proteins must be of 12% to 15% of total food intake.
Now-a-days, mental work is much needed than physical
work. So, proteins must be increased.
Carbohydrates and fats intake should be less.
Eat more eggs and fish.
Drink milk daily.

Water.Water
Minimum two liters of water is required for a
human being.
In summer, more water is needed.
Drinking less than 2 liters causes partial digestion,
false glucose.
But drinking more than 5 liters is also harmful.
This washes away nutrients as urine and lead to
kidney failure also.
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No Salt
Salt intake should be less than 8gm/day. Large use of
salt leads to high BP, stomach cancer etc.

Mother milkLove and Health

Mother milk is compulsory for every child up to four month after
birth. This initial feeding makes remaining life happy and healthy.
Mother milk makes body free from some cancers and it induces
more immunity.

Ready to eat.simplest way to death

Ice-creams, chips, chocolates etc. make
your tongue happy and your body sick.
They have less useful nutrients. They
have high amounts of salt, fat etc.
Children should be kept away from
these ready to eat items.
Remember that you are buying your diseases along with
these items.

Exercise:
Everyone should do exercise for at least 45
minutes a day. But most of us say that there is
no time for this. So, do some more physical work wherever
possible. This makes your body fit and strong.
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Kitchen rules:
Reduce the use of pickles.
Cut the vegetables only after cleaning them in salt water. Do
not clean after cutting.
Do not cut vegetables into very small pieces.
Do not compromise with quality of vegetables.
Use of oil should be reduced.
Take fish instead of chicken and mutton.
Do not eat animals liver, kidney, brain.

Healthy food:
Here is an outline nutritious food map for sound health.
Breakfast

Lunch

Snacks
Dinner

For male

For female

4 Idlis/3 Dosa/1.5 cup of

Upma/4 Bread slices/2
cups of corn flakes(with
milk)
2 cups of rice+2 rotis+1/2
cup dal+1.5 vegetable
curry+1/2 cup curd+
vegetable salad
Poha(one cup)/2 samosa/2
sandwich/5 biscuits
2 cups rice+2 rotis+1/2
cup dal+1.5 vegetable
curry+100 gm. fruits

3 Idlis/2 Dosa/ 1 cup of

Upma/3 bread slices/1.5
cup of corn flakes(with
milk)
1 cup of rice+2 rotis+1/2
cup dal+1.5 vegetable
curry+1/2 cup curd+
vegetable salad
Poha(one cup)/2 samosa/2
sandwich/5 biscuits
1 cup rice+2 rotis+1/2 cup
dal+1.5 vegetable
curry+100 gm. fruits

*Non-veg like Egg/fish can be taken in place of dal/spices.

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Drinks:
1 cup milk (200 ml) / fruit juices (200 ml) daily twice is sufficient.

Calories:
The following table gives you a rough idea of average amount of
calories from a food item.
Food item
Tea
Coffee
1 cup rice
1 cup upma
2 Idli
Kichdi
cup dal
Sambar
Amlet
8 bajjis
Samosa
Coconut chutney
Non-veg(1 cup)
Ice-cream

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Calories
75
110
170
270
150
200
100
110
160
280
200
120
260
200

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The following table gives amount of calories spent for one hour
while doing a work by a 60 kg person.
Work
Playing badminton
Playing Table tennis
Playing Tennis
Playing volleyball
Dance
shopping
Walking (4km/hr.)

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Calorie spent
348
245
392
180
372
204
160