ABOUT NUTRITION AND THE IMPORTANCE OF A BALANCED DIET FOR LOW-INCOME COMMUNITIES:

 

What is a balanced diet?

A balanced diet is one that gives your body the nutrients it needs to function correctly. To get the proper nutrition from your diet, you should consume the majority of your daily calories in: fresh fruits. fresh vegetables. whole grain.

Protein

  • What is it: Protein is a macronutrient that is essential to building muscle mass. It is commonly found in animal products, though is also present in other sources, such as lentils, nuts and legumes.  

  • Why is it important- Protein is an important building block of bones, muscles, cartilage, skin, and blood.

  • Examples: Chicken, Lentils, vegetables, chickpeas

Deficiencies/diseases related to this:  People who consume less protein are likely to have higher risks of organ failure, wasting and shrinkage of muscle tissues, and weakness of the immune system.

Carbohydrate

  • What is it: Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products. Carbohydrates are also the body's main source of energy.

  • Why is it important: Our body uses these foods to make glucose, which is your body's main energy source. Glucose is a type of sugar that can be used right away for energy or stored away to be used later.

  • Examples: Cottage cheese (paneer), cheese, bread, rice

    Deficiencies/diseases related to this: People who consume less Carbohydrates can experience lack of energy and hypoglycemia. People who consume too much  Carbohydrates can experience hormonal issues, candida and yeast infections.

Fat

  • What are they- fat is an important nutrient that the body needs in order to function. Dietary fat is key to maintaining good health

  • Why are they important- fat helps absorb vitamins, like vitamins A, D, E, and K. It also keeps our skin healthy. Essential fats like Omega-3 are important for heart health and healthy fats, like unsaturated fats from plant oils, can help lower levels of LDL (lousy) cholesterol. Fats also keep you feeling satisfied for longer after a meal

  • Examples- Cheese, whole egg, Yogurt.

Deficiencies/diseases related to this: People who consume less Fatty foods are likely to experience signs of scaly dermatitis, alopecia, thrombocytopenia, hypertension.

Fruits + Vegetables

  • What are they- Fruits and vegetables contain important vitamins, minerals and plant chemicals. They are also extremely high in fibre.

  • Why are they important- They're an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems.

  • Examples- All green leafy veggies like spinach, bhindi etc, eggplant, beans, ghiya, tinda, apples, bananas, Anar, grapes, Papaya.

    Deficiencies/diseases related to this: People who consume less Fruits and Vegetables are likely to have serious iron deficiencies and hard stools due to lack of fibre. There is no harm in consuming excessive vegetables!!



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