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Fundamentals of Nutrition - Proteins, Carbohydrates & Fat

The food we eat is directly related to our health as it gives our bodies the materials it needs to function well. Here's everything you need to know.

3 min read
Fundamentals of Nutrition - Proteins, Carbohydrates & Fat

Getting the right nutrition – What does this mean?

Nutrition is necessary for our growth and development. In simple words, the food we eat is directly related to our health as it gives our bodies the materials it needs to function well. If we don’t get the right food, our metabolic processes suffer and our health declines. Good nutrition is an important part of leading a healthy lifestyle as it helps you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.

Our nutrition intake needs to change at different stages of life. There is a major difference in nutritional needs between a 6 months old infant and a 4-year-old kid, a 25-year-old man and a 65-year-old man. Similarly, diet also specifically changes for a normal working woman and a pregnant woman. To be fit and healthy, it is always necessary to have a balance of carbohydrates, proteins, fats in your diet. At any stage of your life, these are the building blocks which we require for our normal body functions.


It is required to provide and store energy. Carbs help fuel your brain, kidneys heart muscles and central nervous system. Carbohydrates are mainly found in foods like fruits, vegetables, grains and sugar. Your body uses these foods to make glucose, which is your body’s main energy source, it is stored for later or used right away depending on our body’s needs.


They are mainly required to help your body repair cells and make new ones, they also provide structural support by acting as enzymes, carriers, or hormones. Protein is also important for growth and development in children, teens, and pregnant women. Some sources of protein include milk and its products, egg, fish, chicken and beans and legumes.


They are essential to give your body energy and to support cell growth, also needed to keep your body warm and lastly, they absorb some nutrients and produce important hormones too. Fats are majorly found in oils and seeds, nuts, milk and its products and meat.

Your diet should have 50% carbohydrates, 30% proteins and 20% fats. There are also some good and bad food choices for these essential nutrients. For example, meat, oils (more than the normal limit) are considered bad food choices of fat similarly sugar and refined carbs (Maida, pasta) are considered bad food choices of carbohydrates. It is very important to balance your diet with good choices of food with adequate nutrition.

Our lifestyle is heavily affected by the way we work, the place at which we work and the surrounding. The stress at the workplace can lead to some serious health problems that one should not ignore. Some direct and indirect common workplace health problems are lower back pain, eyestrain, obesity, heart disease, noise stress to name a few. Not having enough physical movement, sedentary lifestyle, looking at the computer screen for a long time are reasons behind these problems. However, these health problems can be avoided. The simple strategy of prevention need not require any special changes in the daily routine. You can avoid a few things and follow some essential tips for better work-life. We spend the maximum time of the day at our workplaces, so your office needs to be a part of your health initiative.

Employee retention and job satisfaction programs often include food rewards and incentives such as unlimited coffee and sodas, pizza lunches or cupcakes and doughnuts at meetings and in the break room. While sweets and snacks can provide an immediate boost in energy, that boost is typically short-term. High sugar quickly results in a low energy slump and a reduction in productivity. That’s exactly what your business doesn’t want.

Unhealthful eating increases the risk of low productivity by 66%.To conclude, Diet is not a punishment, don’t stop eating your comfort foods, choose right and eat right you deserve to be nurtured.

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