A proper diet is the one which gives sufficient nutrition to the body. Nutrition can be described as a satisfying intake of food which provides resistance against diseases and supplies enough energy for the body to carry out its chores. A wholesome diet does not necessarily mean stuffing oneself with food. A wholesome diet refers to balanced intake of food which includes proteins, carbohydrates, vitamins, minerals and fats, all in a proportionate quantity.

Various health problems have been known to be related to diet, iron deficiency anemia, obesity, tooth decay, intestinal symptoms, coronary heart disorders and high blood pressure to name a few. Amongst these, iron anemia, blood pressure and intestinal symptoms occur due to deficiency of certain nutrients while obesity, tooth decay and coronary heart disorders are caused by consumption of improper food, mostly saturated fats.

A healthy diet should include a balanced consumption of all the four major food groups i.e.

1. Milk Products – milk, curd, cream, cheese
2. Grains – rice, wheat, whole wheat bread, cereals, oatmeal
3. Vegetables/Fruits – these may be consumed in solid form or as juices
4. Meat – egg, chicken, fish (red meat should be avoided due to its high cholesterol content)

For vegetarians there is an alternative option available J

A diet rich in all the above mentioned food items can be called wholesome and healthy. A balance between all nutrients if maintained helps us fight diseases and keeps us well satiated. Milk products and pulses are a good source of protein. Milk products also provide calcium which is highly recommended for middle aged women as it helps them fight osteoporosis. Green vegetables should be consumed in salad form. They are a rich source of vitamins and minerals. Potato provides carbohydrates to the body and is an instant source of energy. Fats in the form of oils should be consumed in a minimum quantity. Adequate amount of iron should be included in your diet to prevent anemia. Cereals, beans, sweet potato and spinach are a good source of iron.

Besides including the above items in one’s diet, the amount and proportions of food should also be watched. Avoid skipping meals. In fact some experts believe that one should consume four to five meals a days, all in small quantities. The excessive intake of salt and pure sugar should be minimized. Salt increases blood pressure while sugars cause tooth decay and cholesterol. Consuming water in adequate amount is also necessary to maintain minerals an electrolytic balance in your body.

Eating right is your gateway to a long life. Always remember, health is wealth.

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