Nutrition guide

Take charge of your health: a guide to nutrition for young people


By Dr Manoj Kutteri, Director and Head of Healing, Atmantan Naturals

Food is an integral part of youth. It is extremely important to take care of your body during the period of growth and just as important to maintain it for continuous improvement in health. A balanced meal plan is of crucial importance during this phase and for this it is advisable to eat a variety of foods from the five major food groups. A diet rich in micronutrients and fiber is important for maintaining a positive lifestyle. The transition time of adolescent adults is crucial for physical and mental health.

Optimizing the diet is not about strict dietary restrictions, or depriving yourself of the foods you love in order to set unrealistic weight goals. Rather, it’s about feeling good, having more energy, improving your personal health, stabilizing your mood and having a good social life. Once we have a good grasp of healthy eating, it will be easy to create a diverse, tasty, and nutrient-dense meal that not only nourishes your body but also your mind. Here are some factors to keep in mind to achieve optimal health through a healthy diet.

1. Know your needs

Nutritional needs depend on lifestyle. Understanding your metabolic rate (BMR) will be a good indicator of your calorie needs. In addition, each person will have additional nutritional needs depending on their state of health. It is important to know what your health aspirations are so that you can plan both macro and micro nutrients for better meal planning.

2.Eat locally

Eating foods from your region has many benefits and it’s much better than eating these imported organic products. Farmers can tell you how the food was grown and the locally grown food will be full of flavor and more nutritious. When you eat food in your locality, it means that you are also eating foods that are in season. Our bodies are also more attentive to the foods that are grown in our environment.

3. Choose healthy foods

Healthy plant-based foods are found to be extremely useful not only for the prevention of lifestyle-induced disorders, but also for reversing many of these diseases. This includes whole grains, lentils, beans, nuts, vegetables, fruits, and native herbs and spices.

4. Prefer healthy substitutes

We often struggle to keep up with dietary restrictions. However, you can look for healthy substitutes to make sure you please your taste buds while being healthy. Avoid all refined products such as maida, sugar and pasteurized newspapers etc.

5.Adopt simple and healthy cooking methods

Different cooking methods have varying health benefits; they also help us retain the nutritional value of the foods we eat. Raw diets are known as a popular diet for many health concerns, but not everyone can digest these foods. One should also understand their body type before sticking to meal preparations. The different ways of preparing healthy foods are raw, sprouted, steamed, grilled, sautéed and cooked over low heat.

6. Mindful eating

How to eat mindfully? We have been exposed to many fashions. Fortunately, like cabbage diets, weight loss shakes, etc., we’re talking about the past! Today’s fitness experts, nutritionists, and health advisors recommend the benefits of moderate eating habits. The food you eat should be nutrient dense and split into smaller meals for easy digestion. Dinner should be the smallest of all.

7.Optimal hydration

Stay hydrated gradually, throughout the day. Drink plenty of fluids, light vegetable broths and herbal teas, or eat foods rich in water. A healthy person needs 2-3 liters of fluid per day. Consuming plenty of fluids is essential for staying healthy and keeping all of our body systems functioning, including the heart, brain, and muscles.

8.Periodic fasting

Young has been in practice dating back to Hippocrates for various health benefits. These benefits extend to everything from optimal weight management to improving the cardiovascular system. health, healthier blood composition and better recycling of cells (autophagy), and many more. Short or intermittent fasting highly recommended for disease prevention and well-being. Fasting has also been widely popularized for its anti-aging benefits.


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