Introduction:
Balanced Diet:
Tips for Healty Life:
Pakistani Favourite Dishes:
Introduction:
Pakistani
cuisine is as diverse as it's people. Most of Pakistani cuisine has
Afghan-Turkic-Iranian roots, a legacy of Muslim rule in South Asia,
which got 'Indianized' due to the greater usage of spices; this is
specially true for Pakistani Punjabis, Sindhis and Muhajirs (also
Muslims in India); whereas Pakistani Pashtuns and Baluchese have retained
their cuisine similar to our western neighbors. So in a wider sense
Pakistani cuisine is a blend of our western (Afghan-Iranian) and eastern
(Indian) neighbors, depending on the region and people, of which many
have evolved into their own unique distinct characteristics. Meat
is a major part of Pakistani diet, whereas vegetables and beans are
as important. Wheat is also the main staple of Pakistani diet, whereas
rice is also popular. The content of spices can range from very spicy/hot
to mild, although spicy/hot seems more popular. In recent times some
of the Chinese and American cuisine have also been adopted by a few
segments of Pakistani urbanites as well.
Balanced Diet:
A
balanced diet is one that provides all the nutrients one needs, in
the right proportion, in order to:
- Prevent
deficiencies
- Maintain
optimal physiological functions
- Promote
health
- Prevent
diseases
- Prevent
toxicity
The primary
requirement of a living being is energy, which we get from calories.
Generally the first question that arises in an individual's mind is
"How many calories do I need?" This is a rather difficult question
to answer. The number of calories an average person requires is the
number that will allow him or her to maintain an appropriate body
weight.
So, the
next question follows, "What is an appropriate body weight for my
age?" At one time, it was believed that it was acceptable to put on
some amount of weight, as one grows older. However, research now clearly
indicates that even a modest weight gain of 20 pounds in adulthood
is associated with an increased risk of developing life threatening
diseases.
A rule
of thumb that is often used to calculate appropriate weight is as
follows:
For Women:
100 pounds for a height of 5 feet, plus 5 pounds for every additional
inch +10%. Therefore, a female who has a height of 5 feet 2 inches
should weigh about 110-115 pounds +10%. The normal weight range would
be 94-126 pounds depending upon the individual's body build.
For Men:
106 pounds for 5 feet plus 6 pounds for every additional inch +10%.
Therefore, a male who has a height of 5 feet 8 inches should weigh
about 154 pounds +10%. The normal weight range would be 139-169 pounds
depending upon the individual's body build.
Once
you have calculated your appropriate body weight, to calculate your
calorie requirement, multiply your body weight by 13 if you have a
sedentary life style. If you exercise for at least 30 minutes, five
times per week, multiply your appropriate body weight by 15-17%, depending
on the intensity of the exercise you do.
A female
whose body weight is 100 pounds and walks briskly for 30 minutes,
5 times per week would have a calorie requirement of 115 x 15, equaling
1725 calories.
The drawback
of depending upon this approach of calculating calorie requirements
is that every individual differs in the rate at which they utilize
energy. Two people who are of the same size and do the same amount
of work may still have rather different caloric needs due to their
innate metabolism.
If you
are able to calculate how many calories you need, it is often difficult
to calculate how many calories you are consuming since we have very
little data on the caloric content of Pakistani food. So, if you are
able to maintain an appropriate body weight, irrespective of the amount
of food you consume, then you are doing fine.
Tips
To Stay Healthy:
You
will need your body for the rest of your life, so take good care of
it.
- Always
eat a healthy breakfast to give you the necessary energy you need
throughout the day
- Always
eat salads/vegetables first at mealtime
- Try
new vegetables and fruits every week
- Wash
all fresh fruits and vegetables before eating
- Add
sprouts to salads or sandwiches for extra fibre
- Plan
every meal and snack to avoid impulses and over eating
- Write
down everything you eat and drink daily, then review and think about
what could be
avoided next week
- Add
sliced tomatoes, avocados or lettuce to sandwiches for moisture
instead of mayonnaise or oil
- Use
canola oil instead of other oils
- Limit
your intake of fat free and low fat cookies and snacks because they
contain sugar and other starches that your body might
store as fat
- Drink
a glass of water before a meal if you are trying to limit your intake
of food
- Drink
more water than you feel thirsty for
- Stop
eating when you feel you are no longer hungry, eating too much of
anything (even fat free foods) will cause you to gain
weight and give you extra fatty tissue
- Stay
away from caffeine, artificial sweeteners and foods high in sugar
and salt
- Children
should go food shopping with parents to check labels and choose
from the variety of healthy foods available
- Eat
slowly and rest during meals
- Eat
smaller portions
- Eat
only when you are hungry
- Make
sure you have a supply of fruits and vegetables available at all
times
- Perform
a variety of light exercises every day and a regular workout 2-3
times per week
- Always
start a fitness program with a physical exam and the minimum amount
of exercise
- Walk
whenever possible instead of traveling by car, motorcycle or public
transport
- Walk
up and down the stairs instead of using an elevator or escalator
- Walk
briskly to increase your heart rate when exercising
- Stretch
yourself daily
- Gradually
increase your physical activities, as you get stronger and more
physically fit
- Alternate
your training by using a combination of different activities (running,
swimming, jumping rope, etc.)
- Always
rest between exercise sessions to let your muscles recover and grow
- Check
your weight not more than once a week and only if you are concerned
about it
Pakistan's
favourite Dishes:
