Are you worried about your health?
What diet should be followed to be healthy and fit?
Don’t worry you are at right place.
Nutrients like Protein, Carbohydrates, Fats, Vitamins and Minerals are important for your body.
Protein is present in Chicken or any meat, Cheese, Fish, Eggs, Beans, Peanut Butter etc. It is a macro nutrient that is essential to build muscle mass. Each gram of protein contains 4 calories. Protein makes up about 15 percent of a person’s body weight. It is commonly found in animal products, though is also present in other sources, such as nuts and legumes. 10 to 35 percent of daily calories come from protein.
Protein are used for growth and repair, as well as for strengthening the bones. They help to make tissue and cells. They are in animals, plants, fungi, bacteria, and also in the human body.
When protein is digested, it is broken down into amino acids. These amino acids can then be used to build new protein. Proteins form an important part in foods like milk, eggs, meat, fish, beans, spinach, and nuts.
Beans and rice, peanut butter and whole grain bread, and macaroni and cheese are examples of combinations that create complete proteins.
High-protein meats include:
Top or bottom round steak (23 grams of protein per 3-ounce serving)
Lean ground beef (18 grams per 3-ounce serving)
Skinless chicken breast (24 grams per 3-ounce serving)
Turkey breast (24 grams per 3-ounce serving)
Sockeye salmon (23 grams per 3-ounce serving)
High-protein dairy foods include:
Greek yogurt (23 grams per 8-ounce serving)
Cottage cheese (14 grams per half-cup serving)
Eggs (6 grams per large egg)
2 percent milk (8 grams per cup)
High-protein foods are:
Navy beans (20 grams per cup)
Peanut butter (8 grams per 2 tablespoons)
Mixed nuts (6 grams per 2-ounce serving)
Carbohydrate consumed in food yields 3.87 kilo calories of energy per gram for simple sugars and 3.57 to 4.12 kilo calories per gram for complex carbohydrate in most other foods. Relatively high levels of carbohydrate are associated with processed foods or refined foods made from plants, including sweets, cookies and candy, table sugar, honey, soft drinks, breads and crackers, jams and fruit products, pastas and breakfast cereals.
Lower amounts of carbohydrate are usually associated with unrefined foods, including beans, tubers, rice, and unrefined fruit. Animal-based foods generally have the lowest carbohydrate levels, although milk does contain a high proportion of lactose.
It is abundant in cereals (wheat, maize, rice), potatoes, and processed food based on cereal flour, such as bread, pizza or pasta. Sugars appear in human diet mainly as table sugar (sucrose, extracted from sugarcane or sugar beets), lactose (abundant in milk), glucose and fructose, both of which occur naturally in honey, many fruits, and some vegetables.
Table sugar, milk, or honey are often added to drinks and many prepared foods such as jam, biscuits and cakes are present in food sources like Brown Rice, Whole Wheat Pasta, Oats, Whole Wheat Bread, Bananas, Apples, Starchy Vegetables, Milk and etc.
Foods that contain carbohydrate are:
Grains like rice, oatmeal, and barley
Non-starchy vegetables like lettuce, cucumbers, broccoli, and cauliflower have very little carbohydrate and very little if any impact on your blood sugar.
Grain-based foods like bread, cereal, pasta, and crackers
Starchy vegetables like potatoes, peas and corn
Fruit and juice
Milk and yogurt
Dried beans like pinto beans and soy products like veggie burgers
Sweets and snack foods like sodas, juice drinks, cake, cookies, candy, and chips.
Fats include food like Avocados, Nuts, Seeds, Fish, Peanut Butter, Boiled Soybean, etc. and are found in many foods. They are made of macro molecules called lipids. Lipids are based on long-chain fatty acids. Some of these are essential because the body cannot make them.
The body uses fat as a fuel source, and fat is the major storage form of energy in the body. Fat also has many other important functions in the body, and a moderate amount is needed in the diet for good health. Fats in food come in several forms, including saturated, monounsaturated, and polyunsaturated. Too much fat or too much of the wrong type of fat can be unhealthy.
They help the body use the vitamins found in foods. Fats are also good for the skin and hair. Olive oil is an especially healthy fat.
Many types of fish also contain healthy fat, for example salmon, sardines, herring, and tuna. But if too much fat collects in the body, a person can become too heavy. The energy given by fats is used by moving around or exercising.
Some vegetables like celery or carrots contribute much less to the bodies fat supply. Though being very important for the human body, it can also harmful in large amounts.
Vitamins and Minerals
Calcium: yogurt, cheese, milk, salmon, leafy green vegetables
Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat bread
Potassium: meat, milk, fruits, vegetables, grains, legumes
Sodium: salt, soy sauce, vegetables
Chromium: meat, poultry, fish, nuts, cheese
Copper: shellfish, nuts, seeds, whole-grain products, beans, prunes
Fluoride: fish, teas
Iodine: Iodized salt, seafood
Iron: red meat, poultry, eggs, fruits, green vegetables, fortified bread
Manganese: nuts, legumes, whole grains, tea
Selenium: Organ meat, seafood, walnut
Vitamin A: beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoes
Vitamin D: Fortified milk and cereals, fatty fish
Vitamin E: vegetables oils, leafy green vegetables, whole grains, nuts
Vitamin K: Cabbage, eggs, milk, spinach, broccoli, kale
How should be your Diet?
Fruits and vegetables every day. You should eat 2 cups of fruit and 2 ½ cups of vegetables every day (for a 2,000 calorie diet).
1,300 milligrams (mg) of calcium daily. Your teen should eat three 1-cup servings of low-fat or fat-free calcium-rich foods every day. Good sources include yogurt or milk. One-cup equivalents include 1½ ounces of low-fat cheddar cheese or 2 ounces of fat-free American cheese.
Protein to build muscles and organs. Your teen should eat 5½ ounces of protein-rich foods every day. Good sources include lean meat, poultry, or fish. One-ounce equivalents of other protein sources include ½ cup of beans or tofu, one egg, a tablespoon of peanut butter, and ½ ounce of nuts or seeds.
Whole grains for energy. You should get 6 ounces of grains every day. One-ounce equivalents include one slice of whole grain bread, ½ cup of whole grain pasta or brown rice, 1 cup of bulgur, or 1 cup of whole grain breakfast cereal.
Iron-rich foods. Boys double their lean body mass between the ages of 10 and 17, needing iron to support their growth. Girls need iron for growth too, and to replace blood they lose through menstruation. Good sources of iron include lean beef, iron-fortified cereals and breads, dried beans and peas, or spinach.
You should drink mainly water and low-fat or fat-free milk. Think of soda and artificially sweetened fruit juices as desserts or treats and reserve them for special occasions. They may be tasty but they are full of empty calories.
Like good nutrition, physical activity can build muscles, bones, and lift your teen’s spirits. It can also reduce your teen’s risk for chronic diseases such as type 2 diabetes, heart disease, and high blood pressure.
You should be active for 60 minutes or more on most or all days of the week.