INDIAN HEALTH FOOD
And
Meal Designing
Introduction
Now a days pace of life has increased.
People do not have time to cook.
In such condition,
food which supplies all the nutrients required by the body and are fast to cook and good to eat are preferable.
FACTS YOU SHOULD KNOW BEFORE YOU START COOKING
Which are basic components of food? What should be their proportions in our diet? Which are their sources?
Our food has seven components:
1. Carbohydrates: We obtain these from cereals like wheat, rice, jowar, oat, Corn etc. These provide energy to our body. 50-60% of energy required for us should come from carbohydrates. Less than 15% energy should come from table sugar.
2. Proteins: 12 -18% of our body is made up of proteins. They are cellular building materials. These are important in functioning of our body. Some hormones, all enzymes and antibodies in our body are proteins. Antibodies are imortant in immunity.
Animal products like meat, fish, eggs, milk and milk products And Vegetable products Pulses and Dals are sources of proteins in our food.
Out of these, red meat is not good for our heart. Chiken is good but fat is deposited under the skin of chicken and should be avoided. Fish is good for our health. Eggs are ood source of proteins, but people with heart problems should avoid yellow of egg, which is rich in cholesterol. Sprouted pulses are better for health since these have growth hormones and are also easier for digestion.
Proportion of
Carbohydrate: Protein in our diet should be about 3 : 1
3. Fats: These are high energy substances. 18- 25% of our body is fat.
These are of two types.
1. Saturated fats: These solidify at low temperature. Examples of these are milk fat, butter, fat in meat and yellow of egg, coconut oil, palm oil etc.
We should try to avoid these fats.
Vanaspati ghee should also be avoided since it contains trans fatty acids.
2. Unsaturated fats: These do not solidify with cold temperature. These are of two types.
Mono unsaturated fat or MUFA - Groundnut oil, Teel oil, Mustard oil, olive oil and Fish oil.
This is most preferred group of fats in our diet.
Poly unsaturated fat or PUFA - Examples safflower oil (ex-Saffola), sunflower oil, soyabean oil.
Unsaturated fats are with Omega 6 and Omega 3 fatty acids. Out of these omega 3 fatty acids are preferable.
3-4 tea spoons of oil per day per person should be consumed.
* Deep frying convert fatty acids into trans fatty acids, which are harmful.
Hence deep fried food should be minimised.
4 &5. Vitamins and Minerals: These are required in small quantity for body processes.
6. Fibre: Essential for soft faeces.
One fruit/day, salad and green leafy vegetables take care of vitamins, minerals and fibres.
7. Water: 70-90% of living cells is water. Hence drink sufficient water.
Design your meals such that care is taken of all the above mentioned components and their proper proportions.
- Prefer less processed food as compared to more processed. For example, prefer eating fruit as compared to fruit juice.
- Prefer water to aerated drinks.
- Avoid food with artificial colors, flavors and preservatives.
- Eat as fresh food as possible.
Traditional Indian meal consist of
- Chapati/Bhakri/Rice(Carbohydrates),
- Usal of sprouts/Dal/ Kadhi (Proteins),
- Sabji/Bhaji, Koshimbir, (Vitamins, minerals and fibres)
- Chutney to enhance taste,
- lemon (Source of vitamin C)
- followed by water
"Traditional Indian meal is balanced meal."
