Goals before a Diet regime – “Weight Watchers” Must Read
We all want to ‘eat-healthy’ and live a ‘disease-free’ life. What is this so called “eat-healthy”? Is there really any food called healthy or its a combination of food or diet? Let’s understand a little chemistry behind this and how to start this –
Before starting a diet regime we need to be aware of our personal nutritional goals and of how we can select an eating strategy to meet those goals? In last 10 working years the knowledge & experience I gathered says a good health is the combination of 80% diet & 20% activity, and the margin between victory and defeat is small . This blog contains information that will help people to make informed choices to meet their nutritional needs in different situations and practical suggestion that will be of use to people, but is not a substitute for individual advice from a qualified professional
- Every person is different, and there is no single diet that meets the requirement of every one at all times.
- Individual needs also change across the season and we must be fexible to accommodate this.
- Diet may have its biggest impact on health. A good diet can limit the risk of illness or injury.
- Getting the right amount of energy to stay healthy and perform daily activity well is key.
- Carbohydrate supplies the muscles and brain with the fuels they need during stress. We should be aware of what foods we should choose to meet the carbohydrate needs, how much should be eaten and when these foods should be eaten.
- Foods rich in protein are important for building and repairing muscles. Well chosen vegetarian diets can easily meet protein needs.
Benefits of Eating Well – A well balanced diet offers
- Reduced risk of injury & illness
- Enhanced recovery during lean period
- Achievement & maintenance of ideal body weight and physique.
- Confidence in being healthy.
- Enjoyment of food & social eating occasion.
Despite these advantages, many people do not meet their nutritional goals. Common problem & challenges include
- Poor knowledge of foods and inadequate cooking skills
- Poor choices when shopping & dining out.
- Poor & outdated knowledge of nutrition.
- Busy lifestyle.
- Limited availability to good food choices.
- Indiscriminate use of supplements & fat burner
Weight loss supplement Some people turn to weight loss supplements and “fat- burners” to help them achieve their target weight . This is to be strongly discouraged. Most of these supplement do not work & do carry serious health risks. Some herbal weight loss products have been shown to contain illegal drugs that are not declared on the label.
Ideas for promoting dietary variety & nutrient rich eating
- Be open to try new foods & new recipes
- Make the most of food in season.
- Explore all the varieties of different food
- Think carefully before banishing a food or group of foods from your eating plans.
Include fruit & vegetable at every meal. The strong colours of many fruits and vegetables are a sign of a high content of various vitamins and other food anti-oxidants. Aim to fill your plate with highly coloured foods to ensure a good intake of the range of these health -promoting dietary compounds. It is good to ensure that you “eat a rainbow” each day by choosing fruits and vegetables from each of the following schemes.
- Red – eg tomatoes, watermelon, cherries, berries, red apples
- Green– eg. broccoli, lettuce, green apples and grapes
- Orange / yellow- eg carrots, apricots, peaches, orange ,cantaloupe, mangoes
- Blue/purple– eg. blue berries, plums, purple grapes, raisins
- White- cauliflowers, bananas, onions and potatoes(Ref-fifa.nff)