In order to be healthy it is important to eat a balanced diet. Nutritionists share foods that one should go for to keep several lifestyle diseases at bay

Poshtik aahar provides your body with important nutrients in proper quantity. When you take Poshtik Aahar it helps you to remain fit and counter all diseases. Probably everyone has heard about Poshtik Aahar but very few know that which nutrients need to be taken in what quantity.

Basically, poshtik aahar is a combination of various nutrients. They consist of vitamins, minerals, protein, fats, and carbohydrates. These nutrients are mainly obtained through a combination of the five major food groups — fruits and vegetables, cereals and pulses, meat and dairy products and fats and oils.

What is balanced diet?

Normally, half of your total calories of the day should come from carbohydrates you need to remember they should not be refined carbs. Similarly, proteins should consist 30 to 35 per cent of your diet. With fats making 20 per cent of the diet while all these nutrients can be combined with various sources of vitamins such as A, E, B12, and D.

Choose wisely: To keep your body running efficiently, you need three main meals along with healthy snacking to curb cravings. As a rule, breakfast should be the heaviest meal of the day but with your busy schedules, all you manage to do is chug a glass of milk and have a toast. When your day begins on a light note followed by a hurried lunch, you finish up eating much more for dinner than needed. Whereas dinner should be the lightest.

Breakfast: A good morning meal must comprise three things. These are dietary fiber or carbohydrates (whole-grain bread, oatmeal, etc.), proteins (eggs and egg whites, dahi, milk or sprouts) and nuts (almonds, walnuts, and khubani).

Lunch: Make it a mixture of high-fiber whole grains like brown rice, barley or jau, whole wheat, ragi, bajra, jowl, amaranth and some excellent source of proteins like cottage cheese, dals, chicken or fish. Include some probiotics like curd and fiber from fresh salads to complete your meal.

Dinner: To maintain a healthy balanced diet, select foods with a high satiety value that keep you filled for longer and curb midnight bingeing. Fill your plate with green vegetable to load up on vitamins and minerals. Restrict carbohydrates but don’t cut them off. Eat them with some healthy fats like fish, nuts and seed oils. Your body can use them for regeneration and repair overnight.

The writer is Avni Kaul, Nutritionist, Wellness Coach & Certified Diabetes Educator, Founder of NutriActivania

A blood type diet is one that makes health and nutrition recommendations based on your unique genetic individuality. Eating as per the blood type and body’s specific requirements is a key to good health. Based on your type of blood group A, B, AB or O, the nutritional plan can be customised accordingly.

Here are some of the diet recommendations according to the Blood type:

Type O blood:  People with this type of blood group should choose high-protein foods and eat lots of meat, vegetables, fish, and fruit but limit grains, beans, and legumes. O blood typed is advised to choose high-intensity aerobic exercise.

Type A blood: People with this type of blood group should choose fruit, vegetables and whole grains but avoid meat. A blood typed people should select low-intensity activities and include meditation as part of their routine.

Type B blood: People with this type of blood group should pick a diverse diet including meat, fruit, dairy, seafood and grains.

Type AB blood: People with this type of blood group should eat dairy products, lamb, fish, grains, fruit, and vegetables.

The writer is Doctor, Indraprastha Apollo Hospitals

Say no to anaemia

Deficiency of iron in your child can affect development and lead to anaemia. Iron is a nutrient which is essential for your child’s growth and development.  If your child’s diet lacks iron, he/she may develop a condition called iron deficiency. Iron deficiency in children can happen at many levels, from depleted iron stores to anaemia, a condition in which body lacks sufficient healthy red blood cells.

It is very important to note the symptoms of iron deficiency in kids like, when the skin look paler, if the child or teenager complains tiredness and fatigue without sufficient physical activities or if the physical growth is slow among children, if the child frequently suffers infection and others.

It is quite possible that your child may turn out to be a fussy eater. So, it is important that you must ensure that your kid is getting the sufficient  iron in every possible form. Here are some of the best:

For six months to 18 months children

Fruits like apple, banana, watermelon, grapes, pineapple, and pomegranates are a wonderful source of iron. You can also, include fruits in the form of juice to feed your kids.

Dry fruits can also be provided to your kids as they are mostly smaller in sizes and are great source of iron. Almonds, apricots (khubani) and dates (khajoor) are some of the best forms of dry fruits.

For children more than 18 months to three years old

One can give fruits to the kids both at home and at school. Particularly the taste of berries is preferred by the kids. You can serve strawberries, raspberries, and cranberries. Similarly, you can also provide vegetables that are rich in iron such as spinach, beetroot, tomato and radish leaves in the form of a sandwich or stuffed paranthas. Subsequently, you can also include cereals in your child’s diet such as rajma, choley, oats, barley (jau).

The writer is Avni Kaul

Importance of good nutrition

• It reduces the risk of chronic diseases like heart disease, diabetes, stroke and cancer
• It reduces high blood pressure
• It lowers the high cholesterol
• It improves well-being in a long term
• It improves immunity system and prepares you to fight off illness
• It helps  the body to recover from illness or any  injury
• It increases the stamina.

The writer is Doctor,  Indraprastha Apollo Hospitals