Optimum nutrition is the new buzzword. Statistically found that 92% of the population worldwide is deficient in one nutrition or other. You are exposed to verities of diseases. Only optimum nutrition can defend you from this hazard. In this post, we will discuss ways to optimum nutrition for you.
Defining optimum nutrition
Optimum nutrition means eating the right amount of vitamins, minerals, and micro and macro nutrients as per a defined schedule to sustain the chosen level of activity. It ensures the best performance of the body parts and a long healthy life. A healthy mind in a healthy body is what we all desire.
As inadequate nutrition can lead to deficiencies and malnutrition; excess calories and imbalanced nutrition can cause diseases. Therefore it must be balanced as per level of activity and life stage.
The exact level of optimum Nutrition required can also undergo change depending on physical activity. It is dynamic and needs to be adjusted as and when required.
Elements of nutrition
Our body needs 5 different types of nutrients categorised as a) Vitamins, b) Minerals. c) Carbohydrates d) protein e) fats and f) Water. Carbohydrates, proteins, fats, and water are categorised as macronutrients; vitamins and minerals as micronutrients. Apart from these, there are many other nutrients we get through our food, which are known as phytonutrient or trace material.
Source of nutrition
Our body obtain nutrients from foods we eat. However, certain nutrients are also prepared by the body itself. The importance, major source and impact on body of these nutrients are as given below:
Carbohydrates
It is the main source of energy of our body. It contains sugar, starch and dietary fibres. During digestion, carbohydrate present in food is broken down to extract sugar. Insulin released by pancreas helps to carry the extracted sugar to cells of different parts of the body. In presence of sugar, the cells carry out its activities and thereby helps the organ function. Insulin also helps in storing excess sugar.
Carbohydrate is found in
- Example – bread, noodles, pasta, crackers, cereals, and rice
- All types of fruits.
- Dairy products, such as milk and yogurt
- Legumes, including dried beans, lentils, and peas
- Snacking food like cakes, cookies, candy, desserts and sweets
- Juices, regular sodas, fruit drinks, sports drinks, and energy drinks that contain sugar
- Starchy vegetables, such as potatoes, corn, and peas
Protein
It helps to build, repair and maintain body tissues. It also helps in digestion (or extraction of sugar), strengthening immune system, maintaining pH or acid level and fluid balance in the body. It can also act as source of energy.
Protein is found in
- legumes: lentils, beans, peas, soybeans, peanuts.
- Nuts and Seeds: almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds.
- Whole Grains: wheat, quinoa, rice, millet, oats, buckwheat etc.
- Poultry, fish, seafood and Eggs.
- Red meat: beef, pork, lamb, veal, mutton, and goat meat
- Dairy food: milk, cheese, yogurt, butter, ghee etc.
- Other: while many vegetables and fruits contain some level of protein, it’s generally in smaller amounts than the other plant-based foods.
Fats
The fats body needs are scientifically known as triglycerides, cholesterol and other essential fatty acids. Body cannot make these fats of its own. It has to come from food. Fats help in storing energy, insulate and protect our vital organs. They act as messengers, helps protein to do their jobs. They also start chemical reactions that help control growth, immune function, reproduction and other aspects of basic metabolism.
Fats help the body stockpile certain nutrients as well. The so-called “fat-soluble” vitamins—A, D, E and K—are stored in the liver and in fatty tissues.
Source of fats
- Vegetable oils such as sunflower, mustard, olive, canola, soy, corn, nuts, seeds,
- Fish and fatty meat.
- Milk, cheese, butter, cream.
- Commercially baked products such as biscuits, pastries, chips, deep-fried fast foods.
Vitamins
Our body needs about 13 vitamins.
Vitamins are organic compounds that the body cannot produce on its own. It must be obtained from outside source through foods. Body require vitamins in small amounts but play an important role in maintaining life as well as the body’s vital activities.
Different vitamins and its function are as given below:
Vitamin A: Helps brighten eyes, fight against the aging process of the body.
Vitamin B: Stimulate eating, helps in growth and development of the nervous system, skin and hair.
Vitamin C: It supports the immune system by slowing down oxidation.
Vitamin D: It supports the entire skeletal system. Vitamin D deficiency causes bone and joint diseases.
Vitamin E: It helps in maintaining good skin and blood cells.
Vitamin K: Is one of the important factors involved in blood clotting.
Minerals
Our body needs 15 types of minerals.
Like vitamins, minerals are substances that the body cannot produce on its own. Minerals are supplied mainly through the diet. Important minerals include sodium, chloride, potassium, calcium, phosphorus, magnesium or trace minerals such as iron, selenium, manganese, fluorine, copper, iodine. Each mineral has its own functional use. The role of some important minerals are as given below:
Magnesium: It helps in blood sugar control, blood pressure regulation, bone health maintenance, digestive system, muscle contractions and nerve impulses.
Iron : Necessary for the process of making blood cells. Iron deficiency will cause anemia, hair loss, headache, dizziness.
Zinc: Stimulates the activity of enzymes, supports the immune system, protects taste and smell, is involved in DNA synthesis.
Calcium: It helps in muscle movement, nerves to carry messages, blood flow and release of hormones.
Potassium: Necessary for the central nervous system, also involved in fluid balance in the body.
Sodium: Combined with chloride will help balance extracellular fluid, regulate blood pressure.
How to get optimum nutrition
Getting optimum nutrition is very easy. However, it requires good amount of discipline and self –control. I am giving a model food chart below for optimum nutrition.
| Day | Meal Type | Time | Food item |
| Monday | Breakfast | (8:00-8:30AM) | Aloo Paratha (2) + Raita (1 cup) |
| Mid-Meal | (11:00-11:30AM) | Fruit Salad (1 cup) + Tender Coconut Water (1 glass) | |
| Lunch | (2:00-2:30PM) | 1 cup moong dal + 1 cup bhindi + 2 chapatti + salad | |
| Evening | (4:00-4:30PM) | Tea/ Coffee (1 cup) + Boiled Chana Chat (1 cup) | |
| Dinner | (8:00-8:30PM) | Chapati (2) + Jeera Aloo (1 cup) | |
| Day | Meal Type | Time | Food item |
| Tuesday | Breakfast | (8:00-8:30AM) | Chapati (2) + Daal (1 cup) |
| Mid-Meal | (11:00-11:30AM) | Fruit Salad (1 cup) + Tender Coconut Water (1 glass) | |
| Lunch | (2:00-2:30PM) | Rajma (1 cup) + Rice (1 cup) + Onion salad | |
| Evening | (4:00-4:30PM) | Tea/ Coffee (1 cup) + Aloo Chat (1 cup) | |
| Dinner | (8:00-8:30PM) | Chapati (2) + Mix Veg. | |
| Day | Meal Type | Time | Food item |
| Wednesday | Breakfast | (8:00-8:30AM) | Cheela (2) + Raita (1 cup) |
| Mid-Meal | (11:00-11:30AM) | Fruit Salad (1 cup) + Tender Coconut Water (1 glass) | |
| Lunch | (2:00-2:30PM) | 1 cup chicken curry + 1 cup boiled rice + 2 chapatti + salad | |
| Evening | (4:00-4:30PM) | Tea/ Coffee (1 cup) + Papri Chat (1 cup) | |
| Dinner | (8:00-8:30PM) | Chapati (2) + Fish Curry (1 cup) | |
| Day | Meal Type | Time | Food item |
| Thursday | Breakfast | (8:00-8:30AM) | Veg. Poha (1 cup) + Raita (1/2 cup) |
| Mid-Meal | (11:00-11:30AM) | Fruit Salad (1 cup) + Tender Coconut Water (1 glass) | |
| Lunch | (2:00-2:30PM) | 1 cup white chana + palak paneer + 1 cup rice + 1 chapatti + salad | |
| Evening | (4:00-4:30PM) | Tea/ Coffee (1 cup) + Mur-mure Chat (1 cup) | |
| Dinner | (8:00-8:30PM) | Chapati (2) + Mustard Greens (1 cup) | |
| Day | Meal Type | Time | Food item |
| Friday | Breakfast | (8:00-8:30AM) | Aloo Paratha (2) + Raita (1 cup) |
| Mid-Meal | (11:00-11:30AM) | Fruit Salad (1 cup) + Tender Coconut Water (1 glass) | |
| Lunch | (2:00-2:30PM) | 1 cup soy bean curry + 1 cup tinda vegetable + 2 chapatti + salad | |
| Evening | (4:00-4:30PM) | Tea/ Coffee (1 cup) + Boiled Chana Chat (1 cup) | |
| Dinner | (8:00-8:30PM) | Chapati (2) + Bottle Gourd Curry (1 cup) | |
| Day | Meal Type | Time | Food item |
| Saturday | Breakfast | (8:00-8:30AM) | Chapati (2) + Daal (1 cup) |
| Mid-Meal | (11:00-11:30AM) | Fruit Salad (1 cup) + Tender Coconut Water (1 glass) | |
| Lunch | (2:00-2:30PM) | 1 cup fish curry + 1 cup boiled rice + 1 chapatti + 1 cup raita + salad | |
| Evening | (4:00-4:30PM) | Tea/ Coffee (1 cup) + Aloo Chat (1 cup) | |
| Dinner | (8:00-8:30PM) | Chapati (2) + Matar n Mushroom Curry (1 cup) | |
| Day | Meal Type | Time | Food item |
| Sunday | Breakfast | (8:00-8:30AM) | Veg Upma (1 cup) + Raita (1/2 cup) |
| Mid-Meal | (11:00-11:30AM) | Fruit Salad (1 cup) + Tender Coconut Water (1 glass) | |
| Lunch | (2:00-2:30PM) | 1 cup chicken curry + 1 cup rice + salad | |
| Evening | (4:00-4:30PM) | Tea/ Coffee (1 cup) + Papri Chat (1 cup) | |
| Dinner | (8:00-8:30PM) | Chapati (2) + Kofta (1 cup) |
Anyone can adopt to this chart. If you are vegetarian, replace non-vegetarian item with paneer item. If you find any item which is difficult to prepare, readily not available, seasonal or not of your taste, you may replace with similar items. There will not be major variation in nutrition intake and we will get optimum nutrition.
Conclusion
In your journey for optimum nutrition, don’t bother too much about calorie count. Simply follow certain principles.
- Take food timely, preferably as per the time indicated in the table above, always.
- Love your food. It may not be tasty at time or presented the way you want.
- Consciously avoid food highly staffed with one type of nutrition like carbohydrate, fats, protein. In other words maintain balance.
- If you ate imbalanced or junk food due to festival, parties etc., burn it off with work out or meal gaps.
- If possible take some good food supplements.
I am sure, if you follow the above you will achieve optimum nutrition.