Mamma says eating right food has lots of benefits. It not only helps in fighting against certain health problems but also helps us to maintain a proper body weight. A healthy diet plays an important role in stabilizing our mood and making us feel energetic. Mamma says that if the intake of processed meats, sugary snack, takeaway food is more we may experience a higher rate of depression, stress and, anxiety than rest. But to be healthy and fit we need to make a diet plan and follow it. Daddy says that making a diet plan does not mean putting strict dietary restrictions or denying ourselves from our favorite foods rather than this, we should focus in eating fresh and healthy foods instead of processed and junk food.

To maintain a sound health, it is important to have a properly balanced diet consisting of vitamin, protein, mineral, fat, and carbohydrate.

• Vitamin

Vitamins are an essential compound that helps our body to grow and function properly. Vitamins are broadly classified as fat soluble and water soluble. They help to boost our immunity, heal wounds, strengthen our bones. Insufficient vitamin intake can cause serious complications and endanger our health. Consuming a diet rich in fresh fruits, vegetables, whole grains, meat, fish, lentil, milk and milk products, is important for us to stay healthy.

• Protein

Protein plays a vital role in building, repairing and maintaining our tissues. It helps in maintaining proper functions of our immune system, controls the risk of cardiovascular diseases and diabetes. Protein is used to produce enzymes, hormones and other chemicals in our body. It acts as an important building block for the development of bones, cartilage, muscle, skin, and blood. The rich sources of protein are dietary products, fish, poultry, nuts, beans, and seeds.

• Carbohydrate

Carbohydrate provides the main source of energy to our body. The three major types of carbohydrate are fiber, starch, and sugar. Oatmeal, spinach, brown rice, peas, lentils, apples, banana are a good source of carbohydrate. Consuming insufficient carbohydrate may cause fatigue, weakness, headache, constipation, nausea etc.

• Fat

An adequate amount of fat is required to support metabolism, maintain the health of various tissues, provide immunity, and help in absorption of nutrients such as vitamin A and D. Fat lowers blood pressure, reduces the risk of heart diseases and stroke. Fats such as fatty fish, avocado, sesame oil, peanut, olive, butter has lots of health benefits.

Our teacher says that minerals such as calcium, magnesium, zinc, phosphorus, potassium play an essential role in the healthy functioning of our body. She even told us that a properly balanced diet will play an effective role in strengthening the immunity level of our body which will keep us away from diseases.

My doctor aunty says that the dietary requirement varies from one person to another. It is based on several factors such as age, sex, height, weight, physical state.

So, I told daddy to make a proper diet chart for me so that I can be healthy physically, mentally and socially.