Optimum Nutrition for Vigour and Vitality

Your food shall be your medicine. - Hippocrates

T e b m a H S E M a l p e

Optimum Nutrition for Vigour and Vitality

Diet plays a vital role in the maintenance of good health and in the prevention and cure of disease. In the words of Sir Robert McCarrison, one of the best known nutritionists, ‘The right kind of food is the most important single factor in the promotion of health ; and the wrong kind of food is the most important single factor in the promotion of disease. "

mental. . be they metabolic. The body cannot perform any of its functions. hormonal. tissues.T e b m a H S E M a l p e The human body builds up and maintains healthy cells. without specific nutrients. The food which provides these nutrients is thus one of the most essential factors in building and maintaining health. glands and organs only with the help of various nutrients. physical or chemical.

There is an elaborate healing mechanism within the body but it can perform its function only if it is abundantly supplied with all the essential nutritional factors.T e b m a H S E M a l p e Optimum Nutrition for Vigour and Vitality Nutrition. arising from the adoption of a faulty nutritional pattern. . which depends on food. is also of utmost importance in the cure of disease. The primary cause of disease is a weakened organism or lowered resistance in the body.

The list of these nutrients. namely carbohydrates. must be present in adequate diets. fats. The other 43 essential nutrients are classified into five main groups. proteins. the absence of any of them will result in disease and eventually in death. include oxygen and water.Each of these 45 substances.T e b m a H S E M a l p e Optimum Nutrition for Vigour and Vitality It is believed that at least 45 chemical components and elements are needed by human cells. All 45 of these nutrients are vitally important and they work together. Therefore. minerals and vitamins. . called essential nutrients.

fungicides insecticides and sprays used for treating the soil.T e b m a H S E M a l p e Optimum Nutrition for Vigour and Vitality Research has shown that almost all varieties of disease can be produced by an under-supply of various nutrients. colouring and preserving foods and the chemical fertilisers. the time lag between the harvesting and consumption of vegetables and fruits. flavouring. including the intense processsing and refining of foods. These nutritional deficiencies occur on account of various factors. the chemicals used in bleaching. .

which in combination would supply all the essential nutrients. Such a diet. obviously should be made up of foods. . provided irreparable damage has not been done. as a first principle of nutrition. A well-balanced and correct diet is thus of utmost importance for the maintenance of good health and the healing of diseases.T e b m a H S E M a l p e Optimum Nutrition for Vigour and Vitality Therefore. Research has also shown that diseases produced by combinatins of deficiencies can be corrected when all the nutrients are supplied. one should insist upn whole meal flour and whole meal bread and avoid the white stuff.

and grains . (ii) vegetables and (iii) fruits. These foods have. been aptly called basic food groups and the diet contains these food groups as optimum diet for vigour and vitality. would provide adequate amounts of all the essential nutrients. below : . therefore. It is described.T e b m a H S E M a l p e Optimum Nutrition for Vigour and Vitality + + It has been found that a diet which contains liberal quantities of (I) seeds. nuts. in brief.

mung beans. almonds. barley. Wheat. ● .T e b m a H S E M a l p e Optimum Nutrition for Vigour and Vitality ● (I) Seeds . oats. brown rice. beans and peas are all highly valuable in building health. Millet. They contain the germ. nuts and grains : These are the most important and the most potent of all foods and contain all the important nutrients needed for human growth. pumpkin seeds. wheat. the reproductive power which is of vital importance for the lives of human beings and their health. alfalfa seeds and soya beans make excellent sprouts. peanuts and soya beans contain complete proteins of high biological value. Sunflower seeds.

They are the best natural sources of vitamin C. they are rich sources of minerals and supply necessary nutrients in the diet. nuts and grains are also excellent natural sources of essential unsaturated fatty acids necessary for health. . Besides. They are also good sources of lecithin and most of the B vitamins . They also contain auxones. which is perhaps the most important vitamin for the preservation of health and prevention of premature ageing. the natural substance that play an important role in the rejuvenation of cells and prevention of prematureageing.T e b m a H S E M a l p e Optimum Nutrition for Vigour and Vitality ● Seeds.

Faulty cooking and prolonged careless storage. Most of the vegetables are. stems and fruits are excellent sources of minerals. Fleshy roots have energy value and good sources of vitamin B . fruits and seeds. enzymes and vitamins. therefore. Leaves. leaves.T e b m a H S E M a l p e Optimum Nutrition for Vigour and Vitality (ii) Vegetables : They are extremely rich source of minerals.There are different kinds of vegetables. Each group contributes to the diet in its own way. . stems. They may be edible roots. vitamins. best consumed in their natural raw state in the form of salads. destroy these valuable nutrients. Seeds are relatively high in carbohydrates and proteins and yellow ones are rich in vitamin A. water and roughage. however.

In most root vegetables. it would be advisable to steam or boil vegetables in their juices on a slow fire and the water or cooking liquid should not be drained off.T e b m a H S E M a l p e Optimum Nutrition for Vigour and Vitality To prevent loss of nutrients in vegetables. . the largest amount of mineral is directly under the skin and these are lost if vegetables are peeled. No vegetable should be peeled unless it is so old that the peel is tough and unpalatable. Soaking of vegetables should also be avoided if taste and nutritive value are tobe preserved.

They contain high alkaline properties.T e b m a H S E M a l p e Optimum Nutrition for Vigour and Vitality (iii) Fruits : Like vegetables. Fruits are at their best when eaten in the raw and ripe states. they should form a larger proportion of the meals. the loose portions of the nutrient salts and carbohydrates. Apart from seasonable fresh fruits. fruits are an excellent source of minerals. dry fruits. They are easily digested and exercise a cleansing effect on the blood and digestive tract. a high percentage of water and a low percentage of proteins and fats. preferably for breakfast in the morning. If it becomes necessary to take fruits with regular food. such as raisins. Their organic acid and high sugar content have immediate refreshing effects. prunesand figs are also beneficial. They are most beneficial when taken as a separate meal by themselves. In cooking. . vitamins and enzymes.

that is.T e b m a H S E M a l p e Optimum Nutrition for Vigour and Vitality ● Fruits. In case of sickness. Soured milk is superior to sweet milk as it is in a predigested form and more easily assimilated. It is considered as " Nature’s most nearly perfect food. Milk is an excellent food. vegetable oils and honey. The three basic health-building foods mentioned above should be supplemented with certain special foods such as milk. ." The best way to take milk is in its soured form . make better combination with milk than with meals. For the maintenance of good health. it will be advisable to take fruits in the form of juices. however. Milk helps maintain a healthy intestinal flora and prevents intestinal putrefaction and constipation. It is also desirable to take one kind of fruit at a time. atleast one pound of uncooked fruits should form part of the daily diet. yogurt and cottage cheese.

A high animal protein is harmful to health and may cause many of our common ailments. always has a detrimental effect on the healing process. Honey too is an ideal food. . vitality and prevention of diseases. The average daily amount should not exceed two tablespoons . as animal protein. It helps increase calcium retention in the system. colds.T e b m a H S E M a l p e Optimum Nutrition for Vigour and Vitality ● High quality unrefined oils should be added to the diet. especially meat. prevents nutritional anaemia besides being beneficial in kidney and liver disorders. poor circulation and complexion problems. vitamin C and F and lecithin. supplemented with the special foods. It is not necessary to include animal protein like egg. It is one of the nature’s finest energy-giving food. A diet of the three basic food groups. will ensure a complete and adequate supply of all the vital nutrients needed for health. They are rich in unsaturated fatty acids. mentioned above. fish or meat in this basic diet.

T e b m a H S E M a l p e Calorie requirement chart .

T e b m a H S E M a l p e Calorie requirement chart .

T e b m a H S E M a l p e Optimum Nutrition for Vigour and Vitality Calorie requirement chart .

T e b m a H S E M a l p e Optimum Nutrition for Vigour and Vitality Daily Menu Based on what has been stated above. the daily menu of a health-building and vitalising diet should be on the following lines : Upon arising :. sweet lime and grapes.A glass of lukewarm water mixed with the juice of a half a lemon and a teaspoon of honey. orange. . or a glass of freshly squeezed juice of any available seasonable fruit such as apple. pineapple.

Fresh fruits such as apple. grapes. . a cup of butter-milk or unpasteurised milk and a handful of raw nuts or a couple of tablespoons of sunflower and pumpkin seeds. banana. Mid-morning snack : One apple or a banana or any other fruit.T e b m a H S E M a l p e Optimum Nutrition for Vigour and Vitality Breakfast :. orange. or any available seasonal fruits.

. Milk.T e b m a H S E M a l p e Optimum Nutrition for Vigour and Vitality Lunch : A bowl of freshly prepared steamed vegetables using salt. Mid-afternoon : A glass of fresh fruit or vegetable juice or any available fruit. and vegetable soups are foods and can be taken with meals. buttermilk. one or two slices of whole grain bread or chappatis and a glass of butter-milk. vegetable oil and butter for seasoning. be taken half an hour before meals or an hour after meals.

buttermilk. Milk. The water should be taken half an hour before meals or an hour after meals. Do not drink liquids with meals.T e b m a H S E M a l p e Optimum Nutrition for Vigour and Vitality Dinner : A large bowl of fresh salad made up of green vegetables. The menu for lunch and dinner is interchangeable. such as tomatoes. red beet and onion with lime juice dressing. The above menu is a general outline around which an individual diet can be built. and vegetable soups are foods and can be taken with meals . any available sprouts such as alfalfa seeds. It can be modified and changed to adopt to specific requirements and conditions. and mung beans . one tablespoon of fresh butter. carrot. a warm vegetable course. cottage cheese or a glass of butter-milk. cabbage. if desired. cucumber.

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