Diet Management

Dr.Javeed Kakroo

Keeping Track of What You Eat:

Keeping track of what you eat is important. Too much of everything is bad, and a little would be the same.

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Knowing the right kind of food that fits your body’s nutritional requirements is a must. This keeps your body healthy and lessens your chances of getting sick.

Balanced Diet

A balanced diet is eating the right portions of food with different nutrients. Eating various kinds of food helps the body achieve an optimum level of nutrition. The proper amount of nutrients protects the body from diseases.

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By eating a balanced food intake, your body works efficiently.

Eating the right portion of these food components comprises a balanced diet:

Carbohydrates

Fiber

Minerals

Vitamins

Protein

Fats

Water

Carbohydrates

Carbohydrates are the primary source of glucose in your body. Glucose is a form of carbohydrate that is converted into energy by your body.

Carbohydrates found in whole-grain, fruits, and vegetables are metabolized by the body easily.  Using simple sugars causes a sudden increase in the blood sugar level. This is bad for diabetic people.

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Carbohydrates are the body’s main source of energy. Once absorbed, they act as the body’s gasoline.

Sources of carbohydrates include:

Whole-Grains

Fruits

Legumes and Beans

Seeds and Nuts

Vegetables

Other Sugars

The right amount of daily carbohydrate requirement depends on each person.

However, the US Department of Agriculture (USDA) suggests that you must follow this serving:

Fruits and vegetables should be half of the total serving size.

Whole grains must comprise a quarter.

Another quarter for protein.

The right amount of carbohydrates give enough energy to fuel your body.

Fiber

Fiber or roughage is a dietary component derived from plants. It travels down the digestive system undigested.

It sweeps away food passage and aids in bulk-forming of stool. A high-fiber diet helps in bowel movement and flushes harmful substances that we ingest. This includes carcinogens and cholesterol.

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Fiber enhances your stool consistency and makes it easier to pass. If you suffer from diarrhea or loose, watery stool, eating food high in fiber helps solve this problem.

Fruits and vegetables are the main sources of fiber. Including an ample amount of this food allows your body to receive adequate fiber. The daily fiber requirement is about 25 to 30 grams. Getting fiber from natural sources is much better than taking supplements.

Minerals

Minerals are elements found in food which is essential for body growth.

This includes:

Sodium

Potassium

Calcium

Phosphorus

Chloride

Magnesium

Iron

Zinc

Selenium

Copper

Iodine

Fluoride

Manganese

Molybdenum

Chromium

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These minerals balance the body’s optimum performance. Depending on its respective function, minerals play an important part in keeping the body’s functions. They primarily affect growth and blood component production.

In addition, they also control the body’s metabolism and affect the absorption of other essential nutrients. You can get minerals from various sources. Plants, fruits, vegetables, nuts, and meat are good sources of minerals.

Vitamins

Vitamins are needed to make our body function normally. It’s needed in every body function and affects the majority of maintaining the body’s ability to work.

Some of the vitamins’ functions include making bones stronger, faster wound healing, and strengthening the immune system.

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They aid in food metabolism and convert them into energy that can be used in cell repair.

These vitamins include:

Vitamin A

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Vit B Complex

You can get these vitamins from different fruits and vegetables as well as meat.

Protein

Proteins are the building blocks of the body. They are made up of amino acids that help with muscle and bone growth and repair. Protein is essential for the production of hormones. It’s necessary to power up the cells in your body to build and repair.

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Not only that, but protein also affects your body’s response to illnesses, metabolism, and risk for bleeding. You can get protein both from animal or plant products.

Good sources of protein include:

Lean meat

Eggs

Fish

Seafood

Poultry

Dairy products

Nuts

Men should eat an average of 56 grams of protein each day while women must eat about 46 grams.

Fats

Fats are important to produce essential fatty acids. By nature, the body is not capable of making fatty acids. By fat intake, the body will be able to absorb fat-soluble vitamins. These include Vitamin A, Vitamin D, Vitamin E, and Vitamin K.

 

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These vitamins are essential for body function. However, not all fats are good. You need to take only unsaturated fats. These are fats that come from vegetable oils, seeds, nuts, and fish oil.

 

Water

One of the main reasons for kidney diseases is inadequate water intake. On average, men should take about 3.7 liters a day while women should be able to finish 2.7 liters.

Water intake is affected by these factors:

Movement

Environment

Health status

Age

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You must balance your water intake based on your body’s requirements. The more you move or when you exercise, additional fluids are needed to prevent dehydration.

You’ve probably heard about drinking eight glasses a day?  While that may be true, drinking additional glasses is important if you live in hot areas. Always listen to your body’s wisdom. If you feel thirsty, grab a glass of water.

However, older people have a diminished thirst mechanism. That’s why they easily get dehydrated because of their inability to feel thirsty.

Have a water container from your favorite glass bottle manufacturer to keep a record of your water intake.

Conclusion

Eating a balanced diet is important to keep yourself healthy.

If you are out traveling, keep something on a custom pouch packaging. You can just grab something nutritious wherever you go.

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Going out for a walk to promote your body’s circulation is also essential to maintain a healthy body.

Just don’t forget to practice wearing face masks and constant hand hygiene to protect yourself during this pandemic.

The author is a Microbiologist Certified infection control Auditor Kidney Hospital Srinagar [email protected]

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