In times like these where a pandemic like Covid-19 is spreading across the world, it is now more important than ever to eat right and stay healthy. A healthy and balanced diet goes a long way to help boost our immune system, which has to maintain an intrinsic balance inside the body to fight against various pathogens and diseases. If you haven’t already started, this is a great time to get going on a wholesome meal plan and practice it so it becomes part of your daily lifestyle and not just for difficult times like today.
What is a wholesome meal?
By wholesome meal, we mean a diet which includes all the food groups in appropriate proportions, as all the nutritional requirements our body needs is not present in a single food group.
Different food groups
If you feel confused with the many contradictory dietary advice that you get, it’s always better to choose the one that includes a balanced proportion of every food. Our body has different requirements to perform different tasks and each function should be supplemented differently as we require protein, carbohydrate, fiber, vitamins, and minerals in a well-balanced manner to ultimately provide us with energy.
A well-balanced diet should provide us with 60-70% of calories from carbohydrates, 10-20% from proteins, 20-25% of calories from fat.
To plan a better everyday meal for ourselves, we should first understand different types of food groups and their nutritional content.
Protein: These are the group of complex organic macromolecules that are essential for body growth and tissue repair. These are obtained from food such as meat, fish, eggs, milk and Beans legumes, etc.
Fats: It's one of the three essential macronutrients apart from protein and carbohydrates. They are essential for absorbing vitamins and minerals. The cells in our body contain a major proportion of fat in their exterior. They are an important part of blood clotting, muscle movement, and inflammation.
The trick is to avoid trans-fat like those present in deep-fried foods, limit the saturated fat like animal fat, ghee, butter and coconut oil but it is recommended to include monounsaturated & polyunsaturated fats in your diet, like those present in olive oil, canola oil, non-hydrogenated soybean oil, sunflower oil. One can also get the good fat from walnuts, flaxseeds, from fishes such as salmon, mackerel, etc.
Carbohydrates: These are another group of essential macromolecules that are the main source of energy in our body. It's healthy to include complex unrefined carbohydrates like whole grains, fruits, vegetables and cut down on the refined and processed carbohydrates such as sugars, aerated drinks, white bread, pizza, etc. Whole grain and unrefined foods are more filling because of their natural fiber content as they help in maintaining a healthy body weight.
Fibers: They are an important part of our diet as they improve our digestive and overall health by flushing out cholesterol. As part of healthy eating, it's prudent to include a good amount of green leafy vegetables, whole grain cereals, oatmeals, nuts, fruits, etc.
Calcium: Calcium is one of the important components of our bones. Bone health is necessary when working on serious exercises. Dietary deficiency of calcium can lead to osteoporosis, anxiety, and sleep disorders. It's necessary to include calcium-rich foods like milk and milk products, vegetables like broccoli and cabbage, etc.
The right proportion of every food group goes a long way in keeping us healthy and active always. So stay informed and plan your every meal with our nutritional guide for a healthy living.
A healthy diet is great for the body but don’t forget to incorporate exercise into your daily routine too.
As social distancing and staying home become a way of life for the next foreseeable future, We highly recommend you install Rovo app that showcases the actual workout videos of your choice.
Check out WorkoutParty! to do home workouts with a digital trainer and invite your friends to do it together.