Fats provide energy, store vitamins and synthesize hormones. According to NIN, about 1/5th of your diet or 20% should be devoted to fats all three kinds -polyunsaturated, mono saturated and omega-3 fatty acids. Vegetable oil used in day to day cooking is a major source of visible fat in our diet. To ensure optimal fat quality the use of a combination of vegetable oils is important. The thumb rule – don’t fear trying different oils. It is suggested to have a good blend of various types of oils in your diet. You could juggle between butter, ghee, olive oil, mustard oil, soya bean, sesame or even groundnut oil for different meals.
Vitamins and Minerals:
These micro nutrients support metabolism, nerve and muscle function, bone maintenance and cell production. Minerals are inorganic and so minerals from plants, meat and fish easily find their way into body. Vitamins are fragile compounds and it’s difficult to shuttle them as they may be destroyed during cooking or storing. They can be derived from nuts, oil seeds, fruits and green leafy vegetables. Vitamin A, E, B12 and D are vital and so is calcium and iron. The National Institute of Nutrition recommends the consumption of 100 grams of greens and 100 grams of fruits each day.
Recommended Dietary Allowance of Calcium:
Men: 600 mg/day
Female: 600 mg/day
Recommended Dietary Allowance of Iron:
Men: 17 mg/day
Female: 21 mg/day
Make it a mix of high-fibre whole grains like brown rice, barley or jowar, starchy carbs and some good source of proteins like cottage cheese, pulses, chicken or fish. Include some probiotics like yoghurt or buttermilk and fibre from fresh salads to complete your meal.
Pick foods with a high satiety value that keep you full for longer and curb midnight binging. Fill your plate with greens to load up on vitamins and minerals. Limit carbs but don’t cut them off. Combine them with some healthy fats like fish, nuts and seed oils. Your body can use these for regeneration and repair overnight.
Don’t give up on snacking. It supplies the quick ‘pick-me-up’ you need. Trade the junk for fresh fruits, crudites with hung curd dip, nuts or a salad. Eating small yet frequent meals is the ideal way. This doesn’t mean you eat more but spread your daily requirements throughout the day.