The Right Nutrition

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Lose weight now,ask me how!I have seen this advertisement a number of times on the back of an autorickshaw which got me thinking that are we so conscious and perturbed with our present weight that we would do anything to lose.

There are a lot of parents and well wishers who express concern when they see youngsters starving themselves to lose weight and that is where the problem arises.Losing weight in a hurry is a ticking time bomb.In the end you would only lose your dreams and you.

There are no issues when one wants to lose weight.It is good if you are making up your mind to achieve the right weight.But the method you approach to lose your weight should be correct and healthy. Today we eat just to save some time and satisfy our hungry stomachs without considering the nutritive value of the food we intake.Most food establishments, restaurants, and markets offer instant food, many of which are acknowledged and favored by majority and yet considered as the worst to human health. Reality speaks that the food appeal is taken into consideration rather than its nutritional content.

nutritional deficiency occurs when the body doesn’t absorb the necessary amount of a nutrient. And the deficiencies can lead to many health problems.

Iron Deficiency

We often ignore the greenery in our food and separate it.But this habit can lead to some serious consequences.Anemia caused by iron deficiency is one of the most widely spread nutritional deficiency today that now it has been widely recognized as a public health epidemic by the WHO(World Health Organisation)It is a condition which is found to be prevalent in both developing and developed countries.

Vitamin A Deficiency

Lack of this nutrition can cause night blindness or even deaths in case of expecting women.It is also important as it strengthens the immune system of our body.

Vitamin B1 (Thiamine) Deficiency

Thiamine is essential for normal nerve function. Deficiency in this vitamin can lead to serious nerve and heart problems.

Vitamin B3 (Niacin) Deficiency

Don’t want to scare you but in extreme cases,this deficiency can cause sudden deaths.

Vitamin B9 (Folate) Deficiency

Vitamin B9, often referred to as folate, helps the body create red blood cells and produce DNA, and also helps in brain development and nervous system functioning. Folate deficiency can lead to severe birth defects, growth problems.

Vitamin D and Calcium Deficiency

It is a close second to iron deficiency in terms of epidemic heath issues.

Vitamin D is essential for healthy bones and helps the body maintain the right levels of calcium in order to regulate the development of teeth and bones. Calcium helps in the normal functioning of heart,nerves and muscles.Lack of these nutrients can lead to stunted or defective bone growth. Osteoporosis, caused by a lack of calcium and vitamin D both can lead to porous and fragile bones that break very easily.


You need to have a healthy diet everyday.Once in a blue moon wont work.Do not give up on eating.Exercise right.


Don’t know whether you are suffering from a deficiency? Let me make your task a wee bit easier.

The symptoms usually depends on the nutrition your body is missing but however they do have some common symptoms such as pale skin,fatigue,weakness,constipation,sleeplessness,depression,poor concentration or feeling of fainting.

If you suffer from such symptoms,it is a must for you to notice your body’s needs and focus on fulfilling them.

Don’t ignore these symptoms because in the course of time your body tends to adapt to these symptoms leading to an undiagnosed problem.

Here are some tips to help you figure a diet for a healthier you.

  • An abundance of food from plant sources including fruits, vegetables, nuts, beans, and whole grain breads and cereals.
  • Minimally processed foods
  • Fresh fruit as a dessert
  • Olive oil as primary source of fat for cooking
  • Total daily fat intake of 25 – 35% of total calories
  • Dairy products, (low fat), consumed in moderation
  • Fish and poultry consumed in moderate amounts (Fish is favored over poultry because of the heart-protective omega-3 fatty acids present in fish).
  • No more than 4 whole eggs consumed per week
  • Lots of daily physical activity, (they were farmers, and their activity was strenuous)
  • Eat 3 meals per day and stick to it.
  • Avoid fried and fatty foods, and high sugar snacks and drinks.
  • Eat single portions as the food which is not chewed properly is directly stored as fat in the body.
  • Focus primarily on lean protein, fruits and vegetables.
  • Think of chicken, fish, fruits and vegetables as the main food groups in your diet.
  • Avoid alcohol if possible.If consumed occasionally,try to keep the amount consumed in check.Do not get pumped up to check your capacity.Alcohol contains a high amount of calories and if consumed in higher quantites can damage liver and pancreas permanently.

Make a goal for yourself of eating right and exercising daily.It would lead to very satisfying results.

Every good thing takes time.Do not try to be slim,try to be fit. There are no shortcuts to success and neither to a healthier you.

Greetings everyone!I am Surbhi Sharma, an undergraduate science student from Delhi University.