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The Ultimate Guide to A tasteful Nutrient-Packed Goldmine : #1

Get Your Daily Dose of Nutrients with Indian Food

The human body needs a variety of nutrients to function properly. These nutrients include carbohydrates, proteins, fats, vitamins, and minerals. Each nutrient plays a different role in the body, and they all work together to keep us healthy.

carbohydrate  nutrient


Carbohydrates are the body’s main source of energy. They are found in foods such as grains, fruits, vegetables, and dairy products.

There are two types of carbohydrates: simple and complex. Simple carbohydrates are broken down quickly by the body and provide a quick burst of energy. Complex carbohydrates are broken down more slowly and provide sustained energy.

The recommended daily intake of carbohydrates for adults is 45-65% of total calories. For example, if you need to consume 2,000 calories per day, you should get between 900 and 1,300 calories from carbohydrates.

Some good sources of carbohydrates in Indian cuisine include:

  • Rice
  • Wheat
  • Millet
  • Pulses
  • Fruits
  • Vegetables
  • Dairy products


Proteins are essential for building and repairing tissues, including muscle, bone, and skin. They also play a role in the body’s metabolism and immune system.

The recommended daily intake of protein for adults is 0.8 grams per kilogram of body weight. For example, if you weigh 70 kilograms, you should consume 56 grams of protein per day.

Some good sources of protein in Indian cuisine include:

  • Lentils
  • Chickpeas
  • Tofu
  • Eggs
  • Fish
  • Chicken
  • Yogurt


Fats are essential for the absorption of vitamins and for protecting the body’s organs. However, not all fats are created equal. Some fats, such as saturated and trans fats, are unhealthy and can increase the risk of heart disease and other health problems.

The recommended daily intake of fats for adults is 20-35% of total calories. For example, if you need to consume 2,000 calories per day, you should get between 400 and 700 calories from fats.

Some good sources of healthy fats in Indian cuisine include:

  • Nuts
  • Seeds
  • Oils (such as olive oil, canola oil, and peanut oil)
  • Avocados
  • Fatty fish (such as salmon, tuna, and mackerel)

Vitamins and Minerals

Vitamins and minerals are essential for a variety of bodily functions, including the immune system, metabolism, and blood clotting.

The recommended daily intake of vitamins and minerals varies depending on the individual’s age, sex, and health status. However, some general guidelines include:

Vitamin C: 90 mg per day
Vitamin D: 15 mcg per day
Calcium: 1,000 mg per day
Iron: 18 mg per day
Zinc: 11 mg per day

Some good sources of vitamins and minerals in Indian cuisine include:

  • Fruits
  • Vegetables
  • Dairy products
  • Nuts
  • Seeds
  • Whole grains

Table of Nutrient Proportions

The following table shows the recommended proportions of carbohydrates, proteins, and fats that adults should consume each day, based on their body weight and BMI:

The recommended proportions of carbohydrates, proteins, and fats are based on the Dietary Reference Intakes (DRIs) for adults.
The DRIs are a set of nutrient intake recommendations that are based on scientific evidence.
The DRIs are used to plan and assess dietary intakes for healthy people.
The DRIs are not intended for people who are pregnant, breastfeeding, or have chronic diseases.

Last but not the least, always avoid drinking water during taking meals. Rather drink 30 minutes prior and after any big meal. It helps the digestive system to work properly.

Meal Timing: You can space your meals out however you’d like during the day based
on what is most enjoyable and convenient for you. For optimal muscle recovery and
growth however, you should consume at least 2 (and ideally 3) separate protein
feedings per day containing at least 25g of high quality protein each.

Food Selection: The bulk of your diet should be based around nutrient rich, minimally
processed whole foods. This will provide you with the fiber and micronutrients needed
for maximum health, performance and satiety. If this makes up at least 80-90% of your
total calories, the remaining amount can be derived from whatever “treat foods” you
desire. This will not negatively impact your results if total calories are equated.


Eating a balanced diet that includes a variety of foods from all food groups is essential for good health. Carbohydrates, proteins, fats, vitamins, and minerals are all essential nutrients that our bodies need to function properly. By following these tips, you can create a healthy diet that meets your individual needs and helps you reach your health goals.

Here are the key takeaways in a nutshell:
Eat a variety of foods from all food groups.
Limit processed foods and sugary drinks.
Make healthy choices when you eat out.
By following these tips, you can create a healthy diet that will help you stay healthy and reach your health goals.

I hope you found this blog helpful. If you haven’t already checked my previous blog. here’s the link: https://feedseednews.wordpress.com/2023/06/16/fat-to-fit-or-skinny-to-toned/

Please feel free to leave your comments below. I would love to hear your thoughts and suggestions.

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