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Are you taking a healthy diet?

health and fitness Updated: Jan 30, 2010 19:33 IST
Shikha Sharma
Shikha Sharma
Hindustan Times
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DietingHealth is a state of balance. Dietary needs vary across ages, gender, body structure, work profile, and of course activity levels. People trying to maintain a work-life balance need to check the following aspects when planning their dietary needs:

The level of activity that one indulges in: If the level of activity is high, then the carbohydrate requirement is higher. However, one must ensure that the nature of carbs should be of the high-fibre variety (called complex carbs). If one exercises and eats simple carbohydrates like sugar, maida, cornstarch, sweet baked items, etc., the person is consuming an unbalanced diet.

If the level of activity is low: Then an individual must eat few quick energy-giving foods like rice, pasta and corn, and shift to glycemic index foods, which release less sugar into the system, such as mung dal, channa, sprouts and lobhia.

Breakfast: Eating a breakfast that contains more vitamins is important. This could consist of fruits, mixed vegetable juice and high fibre cereal - dalia, muesli or oats. Skipping breakfast is not a good idea - particularly because many times it is a common practice to miss lunch during work hours and this creates deficiencies in the body.

Hydration: It is important to hydrate oneself during the day as hydration keeps metabolic wastes from moving out of the organs to the kidney. You can drink water, coconut water and herbal teas. When one doesn’t drink enough water, it leads to sluggishness and an increase in acid levels.

Right choice of foods: The composition of a daily plan must contain a fruit, some salad (carrot/ cucumber / radish / broccoli etc), some wholegrains, lentils, dairy and some natural oil. This covers most major food groups. One should also be careful that one does not consume too much oil.

Healthy snacks: Keep healthy options to snack on (such as bananas, apples, pears), yogurt or baked or roasted snacks. Options include idli, dhokla, khandvi, boiled alu chaat, bhelpuri, channa and peanuts.

Nuts and oil seeds: Flaxseed, walnuts, almonds and pistas should be part of one’s diet according to the season. Get colours into one’s diet like green (leafy vegetables), red (tomatoes, apples), yellow (pumpkin, yellow peppers), white (onion, garlic), purple (brinjals) and orange (carrots, papaya).