|  | Food stuff is a composition of carbohydrates, proteins, fats, vitamins and minerals. Vitamins, minerals and proteins are mainly required to maintain and build our physical structure, while carbohydrates and fats are required to meet our energy requirements.
A well balanced diet should consist of all the above in sufficient quantities. |
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| | | Carbohydrates | Available in Cereals, Cereal products, Root vegetables, sugar and some fruits. | | Proteins | Pulses, Milk and Milk products, Egg, Nuts and Oilseeds. | | Fats | Oil, Butter, Ghee and Vegetable fat. | | Vitamins and Minerals | Fruits, Vegetables and Leafy vegetables. | | | WHAT IS A CALORIE ? | Energy requirements for the body is measured in units called 'Calories'. All the elements of food that is eaten consists of calories. Excess calories that are consumed is converted into fat and deposited in our body leading to 'overweight' or obesity. This in turn results in many health problems such as diabetes, heart attacks etc. Inadequate calorie intake results in 'underweight' or Malnutrition. The normal requirement of calories for each person depends on the nature of their work. |
| Type of Activity | Description | Kilo Calories per Hour | | SEDENTARY | Reading, Writing, Sewing, Playing cards, Listening to the radio, typing and miscellaneous desk jobs that require little or no arm movement. | 80 to 100 | | LIGHT | Preparing and cooking food, dusting, hand washing of small articles or clothing, ironing, walking slowly, personal care, miscellaneous office work and other activities done while standing that require some arm movement, rapid typing and other activities done while sitting that are more strenuous. | 110 to 160 | | MODERATE | Making beds, mopping and scrubbing, sweeping, light polishing, laundering, light gardening, carpentry work, walking moderately fast, activities done while standing that require moderate arm movement and activities done while sitting that require vigorous arm movement. | 170 to 240 | | VIGOROUS | Heavy scrubbing and waxing, hand washing large articles of clothing, stripping beds, walking fast, bowling, golfing and gardening. | 250 to 300 | | STRENUOUS | Swimming, playing tennis, running, cycling, dancing, skiing and playing football. | 350 and above. | |
| EAT RIGHT - THE SEVEN MANTRA WAY |  | Count your Kilos and not your antioxidants. Eat lots of fresh fruits and vegetables but take only small helpings of potatoes. Include more of whole-grained carbohydrates in your diet. Beans and nuts, fish, poultry and eggs are good protein sources that must find a place in your diet. Avoid saturated fat found in red meat and dairy products. Take alcohol - but in moderation. One multi-vitamin tablet a day |
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