To attain healthy development and growth, a human body should get enough nutrition and food plays a key role in providing the necessary nutrition to the body. The foods that are consumed gets converted essential substances like carbohydrates, minerals, proteins and vitamins. The Human body uses these substances to generate energy to function properly.
However, when we do not eat nutrition-rich foods, our body becomes nutrition deficient and not only loses energy, but also acquires disorders like hyperthyroidism, hypothyroidism, diabetes mellitus and obesity. To avoid these diseases and disorders, it is very important to pick foods that are rich in essential nutrients.
This article will help you understand nutrition and nutrition-rich foods for healthy and better living.
Table of Contents
- Foods and Nutrients
- The nutrition-rich food groups for an effective diet
- Nutrition Chart with 8 Nutrition Food Sources
- Why nutritious food is important
Foods and Nutrients
Nutrients present in foods are of two types: Macro and Micronutrients.
Macronutrients are nutrients that can be classified as carbohydrates, fat and protein that we gain by eating food like rice, lentils and butter. These foods provide the majority of the energy needed by the body make up 70% of the meal.
On the other hand, Micronutrients does not make up the larger portion of the meal and it is very essential for a healthy diet. It can be found in foods like vegetables, seeds, nuts and certain meats. These foods are high in fibre, vitamins and minerals and unsaturated fat. Eating even a small portion will provide ample nutrition.
The nutrition-rich food groups for an effective diet
Nutrition rich foods are categorised into 4 groups. These foods are a great source of various vitamins and minerals. From aiding weight loss to keeping the body energetic, these foods can truly be called ‘superfoods’.
1. Pulses and whole grains:
If you want to binge, then binge on pulses guilt-free. Being a part of a healthy diet, pulses are loaded with protein and fibre and have the ability to provide ample nutrition. It is rich in magnesium, calcium, folate (folic acid), iron, zinc, saturated fat and calcium. Pulses also work great for people who are looking to lose weight and diabetic patients since it has complex carbohydrates.
Similarly, replacing starchy foods like refined rice and flour with whole-grain foods will benefit the body immensely. Whole grains have ample amount of vitamins B and E, magnesium, zinc, copper, iron and phytochemicals (aids in preventing diseases). Whole grains also contain a good amount of dietary fibre, protein and complex carbohydrates.
With zero cholesterol and rich-fibre content, vegetables play a key role in providing nutrition for the body. It has abundant amount of fibre which is quite important for bowel movements, folate, Vitamins A, K and C. Vegetables like beans, sweet potato, tomato and spinach are rich in potassium. It is also worth mentioning that vegetables are also a great source of complex carbohydrates.
Like vegetables, fruits do not have cholesterol and is very low in sodium as well. When citrus fruits like sweet-lime and oranges are rich in vitamin C, apples and bananas are loaded with potassium and vitamin B12. Some fruits and berries also act as antioxidants.
4. Healthy beverages:
When it comes to healthy beverages, water tops our list. Drinking plenty of water keeps the body hydrated. Another great drink is sugar-less green tea since it is a natural antioxidant.
Health and energy drinks are okay to an extent but we strongly recommend checking the nutritional value before purchasing. Milk can also be consumed in moderation since it is a good source of calcium and protein. Though fruit juices are great in quenching thirst, we recommend whole fruits any day.
Nutrition chart with 8 nutrition food sources
|S.No||GL 10 or below 10||GL 11 or 19||GL 20 or above|
|1.||Kidney, pinto, garbanzo, soy and black beans||Whole-wheat bread and pasta||Beverages/juices with high sugar levels|
|2.||Fibrous fruits and vegetables, such as carrots, grapefruit, apples, green peas, and watermelon||Rice cakes||Pizza|
|3.||Cereals with 100% bran||Oatmeal||Cheese Macaroni and cheese|
|4.||Lentils||Fruit juices without added sugar||Low-fibre cereals (with added sugar)|
|5.||Peanuts and Cashews||Brown rice||Candies|
|6.||Whole-grain bread such as pumpernickel, barley and whole wheat||Bulgur and Barley||Couscous|
|7.||Milk||Graham crackers||White pasta|
|8.||Tomato juice||Sweet potato||French fries|
|9.||Whole-wheat tortillas||Baked potatoes, dates and raisins|
(The above table is recommended by one of TruWeight’s Expert Nutritionists)
Below we have listed why it is important to consume nutritious foods and how knowing about it can benefit in the long-run.
Why nutritious food is important
Nutritious foods play a key role in maintaining overall health. They aid in weight loss and help manage diseases like diabetes and PCOD. Experts and dieticians have constantly recommended including vitamin and mineral-rich foods in daily diet to keep the body well-nourished.
1. Knowing about nutrition:
Like mentioned earlier, if the body lacks nutrition, it will develop disorders like thyroid, fatigue, obesity, hyperthyroidism and hypothyroidism and general weakness. To avoid this, it is very important to know about foods that are high in nutrition and include that in the diet regularly.
2. Nutritious foods:
Foods that have nutritional value can be called as superfoods. These foods include Berries, different fruits and vegetables, omega 3 rich seeds like flaxseed, nuts that have good fat, seafoods, lean meat, eggs, pulses and whole grain.
We strongly recommend consulting a certified dietician or nutritionist to know what kind of food will suit your needs best.
1. Why food and nutrition are important?
A. For issues related to health, weight loss, appearance (such as hair and skin related disorders) and many other reasons likewise, food and nutrition become important. Food and Nutrition differ from person to person.
Vegetables and fruits with high minerals, nutrients, and high nutrition value are usually recommended by dieticians and nutritionists, to include in nutrition chart, diet chart, food calorie chart.
2. Why is it important to learn more about Nutrition?
A. It is an essential thing to know about nutrition, nutrition facts and values of vegetables, fruits and other food. Knowing these factors would help in greater extent to deal with health, weight loss, physical and emotional wellness.
Lack of nutrition leads to various disorders such as thyroid, obesity, thyroid, hypothyroidism, hyperthyroidism, hair loss, skin disorders, lack of physical activity, fatigue, weakness, depression and other major health issues.
3. What food have more nutrients?
A. Foods such Garlic, Blueberries, Egg Yolks, Dark Chocolate, Sea Weed, Shellfish, Salmon, Cereals, dairy products, Soy Milk etc. have rich nutrients with high nutrition value.
It’s good to consult a certified nutritionist to make a proper diet chart or nutrition chart for you. The nutritionists will also help you out with nutrition facts of different forms of food.
4. What is the Importance of Nutrition Charts?
A. Nutrition is an indispensable part of our life, know it from the experts themselves.