Shawdesh Desk:

All of our meals should be balanced and have essential nutrients that are important not only to energise us but also to build holistic health. Depending on the time of your meal, you can divide these nutrients for reaping best health benefits.

Delnaz Chanduwadia, Chief Dietician & Nutritionist, Jaslok Hospital & Research Centre talks about the must-have nutrients for the three major meals of your day – breakfast, lunch and dinner, Hindustan Times.

Chanduwadia suggests nutrients to your meals every day:

Breakfast

Breakfast should be packed with protein, fats and fibre.

• Carbs: If you do indulge in high intensity activities – one can consume carbohydrates in the form of fruits in the morning on empty stomach. Carbohydrates help to give that surge of energy and jump start the day.

Fruits are also loaded with essential vitamins and minerals which help to regulate many functions in the body.

• Proteins: They work towards repair of wear and tear. This is an ongoing process and most recovery occurs at night. Protein acts as raw material in this recovery process and needs to be consumed in every meal.
• Fats: They have a plethora of functions and also aid in long term satiety along with fibre which aids in gut health.

Lunch and Dinner

• Good quality carbs and protein:Lunch must be a balanced meal of good quality carbohydrates, high biological value protein, good fats and fibre. Proteins are an integral part of every single meal; they cannot be stored in the body the way fat and carbohydrates can be stored.
• Essential fats: They work towards increasing the metabolic rate, fat burn, lubrication and to maintain integrity of the nerve cells etc. 1 gram of fat gives 9 kcals as against 1 gram of carbohydrate that gives 4 kcals. Keeping this in mind, a small amount of fat helps in satiety.
• Fibre: It helps to maintain gut health. Due to our increased intake or processed foods- a lot of metabolic issues arise due to the lack of fibre intake. It is important to ensure that we consume at least 15-200g of salad for lunch and dinner.