A Discussion on Nutrition:-
The recommended macronutrient daily dietary intake ranges are as follows:-
- 15-25% from protein
- 45-65 % from carbohydrate
- 20-35% from fat
- The Recommended Dietary Intake (RDI) is defined as the average amount of daily dietary intake required to meet the needs of 97-98% of all healthy individuals of a particular age or gender…..
Balanced Diet:-
In essence, food rich in carbohydrates are digested and absorbed to produce glucose which is then utilized in the energy system to produce ATP.To have a balanced diet it is important to consume foods with high nutritional values. The nutrients having the highest nutritional value are called macro-nutrients. These are mainly Carbohydrate, Protein and Fat. For a balanced diet, macro-nutrients are required in large amounts. But Micro-nutrients such as vitamins, and minerals are also required in small amounts. A balanced nutrition also requires appropriate consumption of water, electrolytes, fibers, starch and antioxidants.
A nutrition-rich diet plan is a basic requirement for a healthy body, improved strength, immunity and muscle build-up.
Whats in your plate?
Your Breakfast Plate:-
Option 1:-
1 Cup (100 gms) Greek Yogurt – 220 Cal
1 Cup (90 gms) Almonds- 580 Cal
1 Apple – 95 Cal
1 Cup (100 gms) Greek Yogurt – Contains 11g of Fat, 20 g protein, 9 g of carbs , potassium and sodium.
1 Cup (90 gms) Almonds- Contains 73g of Fat, 29 g protein, 29 g of carbs and 15 g of dietary fibre.
It gives more than 20% of daily requirements for potassium and sodium.
1 Apple – Contains 25 g of Carbs along with iron, potassium and sodium. It has 4.4 g of dietary fibre and 19g of sugar.
Option 2:-
1 Cup (28 gms) Corn Flakes/Cereal – 100 Cal
1 Cup (100 gms)Blue Berries- 57 Cal
1 Poached Egg- 72 Cal
1 Cup ( 28 gms) Corn Flakes- Contains 24g of Carbs, 2 g protein, iron (45% of daily requirement) , potassium and sodium.
1 Cup (90 gms) Berries – Contains 14g of Carbs, 2.4 g of dietary fibre, iron and potassium.
Blueberries contain one of the highest antioxidant levels amongst commonly consumed fruit and vegetables.
One cup of blueberries provides 24 percent of a person recommended daily allowance of vitamin C.
1 Poached Egg- Contains 6.3g protein, 4.7 g of Fat, 185 mg cholesterol, sodium, iron and calcium.
Your LunchPlate:-
Option 1:-
Grilled Chicken ( 150-200 gms): Contains 284 Calories.
Protein content is 57gms and fat is 6.5 gms. Excellent source of lean protein and low fat content helps to maintain muscle mass and support a healthy metabolism.
1 Cup ( 160 gms) Rice – Contains 45g of Carbs and accounts for 205 Calories.
Broccoli (100 gms) -Calorie content is 35 Calories. Contains 7.2g of Carbs, 3.3 g of dietary fibre, iron and potassium.
It has high content of Vitamin C, Vitamin B6 and Potassium.
Option 2:-
Rajma-Rice Combination: 250 gms of Rajma Chawal contains 235 Calories.
Rice with daal (lentils) and rajma (kidney beans) is an absolutely complete lunch option for vegetarians and is at par with any dietary or lean meat option in terms of nutrition and protein content. It has 43 gms Carbohydrates, 9.5 gms protein and 3.4 gms fat. A cup of kidney bean provides 15grams of protein.
Rajma Chawal is known to be a rich source of fibre, which makes one feel fuller for longer periods of time.
Your Dinner Plate:-
Option 1:-
The Dinner Menu may be a grilled fish like Salmon instead of Chicken. Fish is also an easy digestible lean source of protein and is good for consumption as the last meal of the day.
Cabbage (100 gms) -Calorie content is 25 Calories. Contains 6g of Carbs, 2.5 g of dietary fibre, Vitamin C, K and A.
Chicken Salad contains green leafy vegetables that are rich source of Vitamins like A and C, beta-carotene, calcium, fibres abd folate.The salad greens have no cholesterol and are low in Calories.
It is a easily digestibl item to be taken for dinner.
Option 2:-
A combination of Chicken/Fish along with freshly cooked Pasta can be an excellent option for dinner. Whole Grain pasta when taken in measured portion size is a healthy food option.
100 gms of cooked pasta contains 131 calories, 25 gms Carbohydrate and 5.1 gm protein.
For individuals working out in the evening , this recipe is a good combination of carbs and protein and acts as a complete recovery recipe as a post exercise meal.
Comments (1)
Chloe - September 26, 2024
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especially for those of us who are dedicated about our
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