Nourishing our bodies requires a balance of nutrients, which can be classified into two main categories: macronutrients and micronutrients. Understanding these nutrients and how to balance them is essential for the health and development of babies, children, and adults alike.
What are Macronutrients and Micronutrients?
Macronutrients include carbohydrates, proteins, and fats. They are needed in larger quantities and provide the energy required for daily activities. Micronutrients, on the other hand, consist of vitamins and minerals that are needed in smaller amounts but are crucial for various bodily functions, including immune support, bone health, and energy production.
The Importance of Balancing Macronutrients and Micronutrients
- For Babies: Infants require a higher fat intake for brain development, along with proteins for growth. Introducing a variety of foods, such as pureed fruits, vegetables, millets, and proteins like lentils, dry fruits – nuts and seeds ensures that they receive essential nutrients.
- For Children/ Teenagers: As kids grow, they need a balanced diet to support their energy levels and cognitive function. A mix of complex carbohydrates (like millets), proteins, and healthy fats promotes sustained energy and concentration. Whole fruits and fresh veggies should be added to diet for micronutrients.
- For Adults: A complete and balanced diet with macro and micronutrients helps maintain energy, supports metabolism, and aids in weight management. Adults need a balanced intake of all nutrients to manage stress and enhance productivity.
Indian population in general, doesn’t meet the protein requirement and almost 70-80% people don’t consume the recommended daily amount of protein.
It’s when, protein is a pivotal macro at any growth stage, from childhood when it’s needed the most for the growing body and basic function like building and repair; to adulthood when the healthy muscle mass is a key to healthy living – especially after the age of 30s and 40s when people start losing muscles every year. Muscle loss is part of body ageing, influenced by reduction in nerve cells which send signals from the brain to the muscles to start movement. A protein-rich diet coupled with exercise is required to keep the body healthy in both the cases.
Food Suggestions for Balanced Plates
To create a colourful and nutritious plate, consider incorporating the following:
- Proteins: Include lentils, chickpeas, paneer/ tofu, eggs, lean meats. Proteins are vital for muscle repair and growth, especially in active individuals. Add soaked nuts and seeds in your diet for proteins and healthy fats.
- Complex Carbohydrates: Choose millets such as Ragi, jowar, Bajra, or brown rice, quinoa, etc. These release the glucose slowly in the body, helping to avoid energy crashes. Try variations of millets with tasty recipes.
- Fruits and Salads: Go for a variety of seasonal fruits and colourful salads. These are rich in vitamins and minerals and provide antioxidants that support overall health.
- Fiber-Rich Vegetables: Incorporate seasonal vegetables like carrots, spinach, and bell peppers. High-fibre foods aid digestion and promote a feeling of fullness, preventing overeating.
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Probiotic: Curd, buttermilk, raita or yogurt.
Importance of Food Sequencing
Food sequencing refers to the order in which foods are consumed during a meal. This practice can enhance digestion, nutrient absorption while also reducing glucose spikes after meals that lead to lethargy and sluggishness.
For example, starting with salad and vegetables, eating proteins and fats second, then carbohydrates and sugars last. Sequencing plays a great role in managing insulin levels and helps regulate blood sugar, reduces post meal lethargy and brain numb.
The Importance of a Balanced Meal
Balancing macronutrients and micronutrients in every meal leads to numerous short-term benefits, such as increased energy, enhanced focus, and improved mood. In the long run, maintaining a nutritious diet contributes to better health outcomes, including a lower risk of chronic diseases such as diabetes, cholesterol or thyroid, and improved quality of life.
By prioritizing a colourful plate filled with proteins, complex carbs like millets, healthy fats from nuts-seeds and dairy, micronutrients from fruits and salads, and fibre from seasonal vegetables, we can ensure that every meal is not just nourishing but also enjoyable. Implementing food sequencing in colourful plates, maximizes nutrient intake, promoting an active brain and preventing sluggishness. Embracing this balanced approach is for everyone, from a small child to an adult, to thrive in their daily lives.