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Zaid Khan Fitness

As we all know Good Nutrition is important for our body. It is important to have a balanced diet because a balanced diet provides a good amount of nutrients which results in reducing micronutrients deficiency. Nutrition is also important for our immune system because it boosts our immunity and gives us the ability to fight against diseases.

Good nutrition also results in:

Ø   Improves Well-Being

Ø  Maintains Immune System

Ø  Delays the Effects of Aging

Ø  Gives Energy

Ø  Healthy Diets May Lengthen  our Life

Vegetarian diets are generally rich in antioxidants, healthy fats and certain vitamins/minerals. Meat-based diets usually have higher levels of protein, iron, zinc, vitamin B12 and calcium. A properly planned vegetarian diet provides good nutrients which are required by our body. One general misconception about the vegetarian diet is that it does not provide enough protein or iron.  But it is not true because Legumes, beans, grains, soy, nuts and seeds are great proteins sources. They also provide various antioxidants, vitamins, minerals and fibres.

Nowadays even vegetarian diets continue to increase in popularity. Because of some reasons like health benefits, such as reducing the risk of heart disease, diabetes and some. Vegetarians need to make sure they get enough iron and vitamin B12, calcium.

In a conclusion, we can say that a healthy diet throughout life promotes healthy pregnancy outcomes, supports normal growth, development and ageing, helps to maintain healthy body weight, and reduces the risk of chronic disease leading to overall health and well-being.

If we plan our diet properly and have properly balanced meal throughout our life we will reduce the risk of several diseases.

Consumption of a healthy diet throughout the life-course helps to prevent malnutrition in all its forms as well as a range of no communicable diseases (NCDs) and conditions. Nowadays, People are consuming more foods high in energy, fats, free sugars and salt/sodium, and many people do not eat enough fruit, vegetables and other dietary fibre such as whole grains.

Practical advice on maintaining a healthy diet

Fruit and vegetables

Eating at least 400g, or five portions, of fruit and vegetables per day reduces the risk of NCDs and helps to ensure an adequate daily intake of dietary fibre.

Fruit and vegetable intake can be improved by:

  • Always including vegetables in meals
  • Eating fresh fruit and raw vegetables as snacks
  • Eating fresh fruit and vegetables that are in season and
  • Eating a variety of fruit and vegetables.


Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy weight gain in the adult population and Also, the risk of developing NCDs is lowered by:

  • Reducing saturated fats to less than 10% of total energy intake.
  • Reducing trans-fats to less than 1% of total energy intake.
  • Replacing both saturated fats and trans-fats with unsaturated fats – in particular, with polyunsaturated fats.

Fat intake, especially saturated fat and transfat intake, can be reduced by:

  • steaming or boiling instead of frying when cooking;
  • replacing butter, lard and ghee with oils rich in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower and sunflower oils;
  • eating reduced-fat dairy foods and lean meats, or trimming visible fat from meat; and
  • limiting the consumption of baked and fried foods, and pre-packaged snacks and foods (e.g., doughnuts, cakes, pies, cookies, biscuits and wafers) that contain industrially-produced trans-fats.

Salt, sodium and potassium

Most people consume too much sodium through salt (corresponding to consuming an average of 9–12 g of salt per day) and not enough potassium (less than 3.5 g). High sodium intake and insufficient potassium intake contribute to high blood pressure, which in turn increases the risk of heart disease and stroke.

Reducing salt intake to the recommended level of less than 5 g per day could prevent 1.7 million deaths each year.

Salt intake can be reduced by:

  • limiting the amount of salt and high-sodium condiments (e.g. soy sauce, fish sauce and bouillon) when cooking and preparing foods
  • not having salt or high-sodium sauces on the table
  • limiting the consumption of salty snacks and
  • choosing products with lower sodium content.

Potassium can mitigate the negative effects of elevated sodium consumption on blood pressure. Intake of potassium can be increased by consuming fresh fruit and vegetables.


The intake of free sugars should be reduced to less than 10% of total energy intake.  A reduction to less than 5% of total energy intake would provide additional health benefits.

Consuming free sugars increases the risk of dental caries (tooth decay). Excess calories from foods and drinks high in free sugars also contribute to unhealthy weight gain, which can lead to overweight and obesity

Sugars intake can be reduced by:

    • Limiting the consumption of foods and drinks containing high amounts of sugars, such as sugary snacks, candies and sugar-sweetened beverages (i.e. all types of beverages containing free sugars – these include carbonated or noncarbonated soft drinks, fruit or vegetable juices and drinks, liquid and powder concentrates, flavoured water, energy and sports drinks, readytodrink tea, readytodrink coffee and flavoured milk drinks) and
  • Eating fresh fruit and raw vegetables as snacks instead of sugary snacks.


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