A balanced diet and good nutrition are the keys to a healthy and active life. The National Nutrition Week organized in the first week of September 2020 is dedicated to spreading awareness about nutritional requirements and the pitfalls of nutritional deficiencies. If you are hunting for the perfect diet that can prevent nutritional deficiencies, read on.
Cater to your body
Every person’s body is different and has different needs. Your diet must be catered to suit the various factors that affect the assimilation of food in your body. Height, weight, lifestyle, vitals, blood pressure, blood glucose levels are few such factors. Your perfect diet will meet the calorific requirements of your body and ensure the best health.
Balance your daily calorie requirements
The total number of calories needed in a day by the body can be distributed in various proportions among the different food groups. Although the proportions may vary slightly, carbohydrates should contribute to 40-50% of the calorie requirements followed by proteins and fats. A diet rich in proteins but not including any fats and very little carbohydrates is by no means advisable. It is better to have carbohydrates rich in fibre content if weight loss is a target.
Be aware of special conditions
Special conditions such as pregnancy and lactation and health conditions such as diabetes, hypertension, or some food allergies, can create some nutritional deficiencies. For example, if you suffer from lactose intolerance, chances are you are likely to suffer from calcium and Vitamin D deficiency. Similarly, pregnancy increases the demand for iron and calcium in the body. The perfect diet for these physiological conditions requires special attention and expert opinion.
Do not exclude the micronutrients
Microelements are mostly vitamins and minerals that are found in trace quantities, mostly in fruits and vegetables. The good news is the body only needs them in small quantities for its proper functioning and strong immune system. Diet plans often forget to account for these, but the micronutrients are the most common nutritional deficiencies and very important for immunity.
Boost the metabolism
Boosting the metabolism ensures your body can fulfill all its nutritional needs without storing much excess. Foods such as fruits, nuts, ginger, lemon, mint, and spices can boost your metabolism rate and help you achieve weight loss goals without any nutritional deficiency. They are rich in micronutrients and can also burn off extra fat to some extent.
The perfect diet has no one size fits all fix. Consultation with a professional dietician who understands your requirements, predisposition to diseases, and existing health conditions is necessary to fix the daily quantities of various food groups. However, including all the elements in your diet plan will ensure you never suffer from nutritional deficiencies and your body is equipped to fight diseases.