Eat smart, Stay healthy - The Science of Balanced Meals

We all tend to have meals only to fulfill our stomachs. But we forget whether we are having a nutrititous meal, or a healthy meal? The only answer to knowing that you are eating right and nutritiously is to check that your meal is well balanced. At the end of this blog you will ensure that you are taking food to stay healthy or just to fill your tummy..!

A Balanced Meal is one that contains different types of foods in such adequate quantities and proportions that the need for calories, energy, protein ,minerals, vitamins and other nutrients is adequately met. A small provision is made for extra nutrients to hold short duration of leanness and it balances energy expenditure and for tissue maintainance, repair and growth.

A balanced Meal provides a bioactive phytochemicals such as dietary fibre, antioxidants and nutraceuticals that also provide positive health benefits. Most importantly, Balanced Meal provides around 60-70% of total calories from carbohydrates, 10-12% from protein and also 20-25% of fat.

BALANCED MEAL BENEFITS: It helps to meet all nutritional requirements prevents degenerative diseases such as osteoarthritis, osteoporosis and Alzheimer disease provides phytochemicals ability to withstand short duration of leanness Enhance immunity of the individual Enhance the productive life helps to stay healthy helps to cope up with stress HOW SHOULD THE MEAL BE PLANNED ?

1. A Meal should meet all the nutritional requirements. In balanced diet the ratio of energy distribution from carbohydrates, protein, fat would be 7: 1 : 2

2.The Meal pattern must fulfill all the family needs. It should consider individuals age, occupation, and also life stage of family members

3.The menu planned should save time and energy

4.The recipes should be simple and nutritious

5. It should consider the individuals economic constraints

6.The menu planned should consider likes and dislikes

7. It should consider religions, traditions and customs of the individuals

8.cooking techniques are important - pressure cooking can be used to conserve the nutrients

9. It should provide a variety of foods

10. It should include locally available foods.