'FOOD' FOR THOUGHT

Moving ahead on the topic of 'integrated development, I would now like to touch upon food and nutrition. None of us can survive without the basic necessities of air, water and food, out of which food is the only one which we actually have to make an effort for. If you look closely enough, all the efforts that we ever make in our lives are primarily for food. When we don't have enough, we want to work hard to get enough. When we have too much, we enjoy it to the fullest and sometimes even beyond it! When we have sick people, we want to give them the right kind to make them get better. And when we have children, we promise ourselves we are going to make the best and most available to them, because it is a sign of our love for them. It gives us a purpose, it brings us fulfillment and we can peacefully go to bed at night if our children's stomachs are full! That is the measure we use for ourselves as far as providing for our children is concerned.
And all this is not without a reason. What we put into our bodies has a great impact on us physically, even mentally and emotionally. It affects our nature, personality, thinking, actions, everything. So we need to make ourselves aware, especially for our children's sake, what is good and what is not good, what we absolutely must have and what we should surely avoid.
We hear the words 'balanced diet' thrown around often enough, but what do they really mean? What are the ingredients? Let's find out. Our body needs carbohydrates, proteins, calcium, fats, vitamins, mineral salts, fibre and even water. Carbohydrates are the source of energy. They are essential to keep us energetic and active. Proteins are also absolutely essential. Proteins are turned into amino-acids by our digestive system before they enter our blood. They are necessary for the growth of our body and for repairing injured or worn-out cells. Fat is also a source of energy. Just by avoiding fat, we cannot avoid putting on weight. Carbohydrates and proteins can also turn into fat as they all have the same basic composition. So what is more important is to eat the right kind of foods and in the right amounts. Mineral salts such as iron, calcium, sodium and iodine are necessary for different things. Fibre is for good digestion and skin. Water is required to flush out the waste products and remove the toxins. It is a total cleanser. Eating a balanced diet means choosing a wide variety of foods and drinks from all the food groups. It also means eating certain things in moderation.
Carbohydrates are found in starches, sugars and fibres, Unrefined starchy foods like whole-meal bread, rice and pasta and potatoes in their skin, are considered to be the best as they contain more vitamins and fibre and regulate the release of energy. Refined sugar and products containing it are termed as “empty calories” because they do not contain any nutrients. In contrast, natural sugars present in fruits and vegetables are healthy. These carbohydrates should make up at least 40-50 percent of our diet.
Next on the list are proteins. Milk, milk products, beans, nuts, grains, soy and wheat germ all contain protein. They should account for about 20-30 percent of our diet.
Fats should not be excluded from the diet, only saturated fat, trans fat, cholesterol and refined sugar are to be avoided. Polysaturated fats, which are mainly got from plants, are considered to be more beneficial. Milk, butter, cheese, soy oil, olive oil, all contain fats. Fats should account for at least 30 percent of our diet.
No praise sung about vitamins and proteins can be sufficient. From fighting infection and aiding bone growth, to promoting cell production and boosting the immune system, vitamins are vital for the human body. Vitamin A and Riboflavin are found in milk, butter and vegetables, Thiamin in whole grain nuts and seeds, Niacin is found in milk, Vitamin B6 is found in spinach, broccoli and bananas, Vitamin C is found in green vegetables and citrus fruits, vitamin D is found in milk, Vitamin E is found in vegetables, rice, and bran, and Vitamin K is found in wheat germ, vegetable oil and whole grain bread and cereal.
Minerals like calcium which are necessary for bone growth and healthy teeth, copper which is required for the metabolism of iron, iron itself, magnesium which is involved with the functioning of the nerves and spinal cords, and sodium, potassium, phosphorous and zinc can be found either in milk, grains, vegetables, fruits, cereals, yogurt or wheat germ. Drinking the proverbial 8 glasses a day of water is a must.
Balanced diet also means eating at the right time and not skipping meals. Regular moderate exercise will ensure that you look good and feel good. The balanced diet works best when food is cooked and eaten in a non-stressful environment. All this does not imply that a balanced diet is boring and uninteresting. It only means ensuring that you get the right variety of foods in your diet. An occasional treat can always be on the cards!
Before we get into good eating habits and how to get children to eat everything, I thought we needed to identify what we are aiming for. Once this information seeps through, we can go ahead and devise ways in how to achieve a balanced and healthy diet, and hence, an actual balance in our lives.