Rules of Nutrition: Everyone wants to stay healthy, but we tend to ignore our diet. Eating right or having a balanced diet keeps the body healthy. Nutrition is the fuel that runs our body, keeps the mind happy and keeps us energetic throughout the day. But it starts from our plate. Going beyond just eating to fill the stomach, a proper and balanced diet can change the quality of our life.

This article will tell you 10 golden and detailed rules of nutrition, by following which you can make your body a real powerhouse.

1. Balanced diet (varied plate):

A healthy diet means consuming all the essential nutrients in the right quantity. To make it easier, you can adopt the ‘plate method’-

Half plate: Fill it with colorful vegetables and fruits. These are a storehouse of vitamins, minerals and fiber.
One-fourth plate: This plate is for protein, in which you can use lentils, rajma, chana, paneer, tofu, eggs or fish.
One-fourth plate: This plate is for complex carbohydrates, in which you can use brown rice, jowar, millet, oats or wheat roti etc.
A little space: Make some more space in this plate which should be for healthy body fats, in which you can keep ghee, nuts, avocado or olive oil etc.

2. Amount of water for hydration:

We should not ignore water at all, because every part of the body needs water to function properly.

Amount of water: We should drink at least 8-10 glasses of water throughout the day, its quantity can be increased during summer season or exercise.
Options other than water: Apart from water, coconut water (electrolytes), buttermilk (probiotics), soup (nutrition) and herbal tea (like ginger-tulsi) can be included.
Benefits: It removes toxins from the body, makes the skin glow, prevents constipation and maintains energy level.

3. Strictly avoid processed and junk food:

Most of the people use packed food items these days, there can be many types of dangers in it-

Hidden sugar: Excess sugar present in sauce, bread, flavored yogurt and energy drinks can cause obesity and diabetes.
Unhealthy fats: Trans fats and saturated fats (like vegetable ghee) increase the risk of heart diseases, so avoid or reduce their intake.
High sodium: Packaged snacks and ready-to-eat meals contain high amounts of salt, which can cause high blood pressure.
Solution against junk food: Give preference to fresh, seasonal and home-made food, this can help you avoid junk food.

4. Important role of fiber in diet:

Intake of fiber in the body keeps the digestive system healthy, it works like a brush for the digestive system.

Good sources of fiber: Whole grains (porridge, oats, millet), pulses, fruits (apple, banana, pear), vegetables (broccoli, carrot, green leafy vegetables) and nuts and seeds.

Benefits of taking fiber:
¹ Keeps the digestive system healthy and prevents constipation.
– Helpful in controlling cholesterol levels.
– Helpful in managing blood sugar levels.
– Helps in weight control by making the stomach feel full for a long time.

5. Importance of protein in the body: 

Repairing unit of the body Protein is considered as the repairing unit of the body, it is necessary for the formation and repair of muscles, bones, skin and hair.

Vegetarian sources: Most people think that the body gets the fulfillment of protein from non-vegetarian food, but it is not so, if you are a vegetarian, then you can also get protein for yourself through pulses (tur, moong, masoor), kidney beans, gram, soybean, paneer, tofu, curd, milk, dry fruits (almonds, walnuts) and seeds (pumpkin seeds, chia seeds) etc.
Non-vegetarian sources: The requirement of protein from non-vegetarian food can also be easily fulfilled through eggs, chicken, fish (salmon, rohu).
Benefits of protein in the body: Protein plays an important role in increasing immunity, production of hormones and repair of body tissues.

6. Identify healthy fats in your diet:

Whether you are fat or thin, you must identify good fats in your diet, because not all fats are bad. Good fats are essential for your brain and heart.

Source of good fats: There can be many good fats like avocado, olive oil, coconut oil, desi ghee, nuts, seeds and fatty fish
Benefits of good fats: They reduce inflammation in the body, help your body absorb vitamins and are beneficial for heart health.

7. Focus on micronutrients:

You must be taking medicines for all micronutrients, because nowadays people are falling sick due to this, due to which you go to the doctor and get your body’s vitamins and minerals checked and take medicines. These are responsible for the subtle but very important functions of your body.

Iron: Iron is required in large quantities to maintain the energy level in the body, for this you can include spinach, beans, pomegranate, etc. in your diet.
Calcium: Calcium is necessary for the bones and teeth of your body, for this you can take milk, curd, cheese, sesame, etc.
Vitamin D: Vitamin D is necessary for the absorption of calcium and immunity, for this you can take sunlight, eggs, etc.
Vitamin C: For immunity and healthy skin you can take things like amla, orange, lemon, etc.

8. Importance of time and method of eating

Right breakfast: After a long night of fasting, the body needs energy, which is fulfilled through breakfast. That is why breakfast is also called the breakfast of the food cycle. You should take a breakfast rich in protein and fiber, it can be of the types like moong dal chilla, peanuts with poha, chilla, etc., which will keep you energetic throughout the day.

Eat slowly and chew well: Food should always be chewed well, so that digestion can happen in a better way and the brain gets time to receive the signal of fullness, which prevents overeating.

Active lifestyle: Regular physical activity, whether it is brisk walking, cycling or any sport or yoga, keeps your metabolism healthy and helps in better utilization of nutrients.

9. Outside food:

People eat outside food even after knowing that home-cooked food is the safest and full of nutrition. For making which any type of oil and spices are used.

Control in food: You can protect yourself by controlling the quality and quantity of oil, spices, and ingredients.
Cleanliness of food: You have control over the hygienic conditions of cooking.
Freshness of food: Freshly prepared food has the highest amount of nutrients.

10. Mindful Eating

Everyone should eat mindfully, all doctors also advise this. It is important to pay attention to what you are eating, how much you are eating and how you are eating.

Distance from TV/mobile: Eat without any distraction. This helps you focus on your food.
Listen to the body: This is the most important thing, that we do not listen to the body and keep eating according to our greed. Eat only when you are hungry and stop when your stomach is full. Always avoid compulsive or emotional eating.
Maintain balance: It’s okay to have a cheat meal once in a while. Maintain consistency and overall balance in your meals.

Conclusion for Golden rules:

Following these 10 golden rules may help you lead a healthier lifestyle, but we have no restrictions on how to do so. This is a guide to keeping your body healthy. You can start with small changes instead of trying to change everything at once. Aim to drink 8 glasses of water a day first, then start eating whole grains three days a week. Remember, nutrition is a form of self-love and care. A healthy diet will lead you to an energetic, happy and long life. Thank you