Food Talk We need five basic essential nutrients for a healthy life. They are 1. Water and Salt - Work out makes us sweat more, so regular intake of minimum 3.5 - 4 litre of water a day and 4 gram of salt is good. Water is to be taken periodically through out the day and not too much of it before or after the meal. Carry water bottle to classes and keep it for oneself to monitor water intake so that eventually it will become a routine. Most of the salt requirement is satisfied through our Indian food style. Excess salt causes hyper tension. Avoid junk foods like pizza, puff etc as they contain considerable amount of salt and fats. 2. Carbohydrates - Primary source of energy for work out. Balanced diet containing reasonable carbohydrate levels is good. Too much of it makes one sleepy and inactive and also settles as fat eventually. Good idea to take extra amount of carbohydrates in the few weeks preceding a belt test. *COMMON SOURCES:* bread, potatoes, dried peas and beans, rice,corn, pasta, fruits, and vegetables. Many of these foods contain both starch and fiber. 3. Vitamins and minerals- Vitamins are organic compounds required by the body in small amounts but cannot be synthesized by the body in sufficient amount. Minerals are inorganic substances required to utilize vitamins. Some common essential vitamins to be taken regularly are - *VITAMIN A:* Promotes skeletal growth, normal tooth structure, healthy mucous membranes, healthy skin, eyes and hair; essential for night vision. *NATURAL SOURCES:* Fish liver oils, liver, carrots, green and yellow vegetables, dairy products. *VITAMIN B-6: * Aids metabolism of protein carbohydrates and fats; controls cholesterol level; aids chemical balance between blood and tissue; prevents water retention; builds hemoglobin. *NATURAL SOURCES:* Brewer's yeast, wheat bran, wheat germ, organ meats, beef, avocados, bananas, milk, eggs. *VITAMIN B-1:* Helps convert sugar and starches into energy; promotes digestion, strong heart muscle, prevents fatigue, fat deposits in arteries. *NATURAL SOURCES:* Whole wheat, dried yeast, oatmeal, peanuts, pork, bran, enriched rice, sunflower seeds, soybean sprouts. *VITAMIN B-2:* Aids in releasing energy to body cells; enables utilization of fats, proteins and sugars. *NATURAL SOURCES:* Dairy products, liver, kidney, yeast, leafy greens, fish, eggs. *VITAMIN B-12:* Promotes utilization of protein, fats and carbohydrates; essential for formation of red blood cells; builds nucleic acid; prevents pernicious anemia; helps nervous system. *NATURAL SOURCES:* Liver, beef, pork, eggs, dairy products, shellfish. *VITAMIN C:* Essential for the formation of collagen; needed for absorption of iron, some proteins and folic acid; prevents oxidation of other vitamins; aids in metabolism of amino acids and calcium; stops internal bleeding; strengthens blood vessels maintains hard bones and teeth; promotes stamina; holds body cells together prevents infections, colds, fatigue and stress; reduces allergies; heals wounds and burns. *NATURAL SOURCES:* Citrus fruits, berries, green and leafy vegetables, tomatoes, cauliflower, potatoes, sweet potatoes. *VITAMIN D:* Promotes bone and tooth development and normal growth; aids utilization of phosphorus and calcium; maintains nervous system and heart action; *VITAMIN E:* Protects body's store of Vitamin A, tissues and fat from destructive oxidation, and breakdown of red corpuscles; strengthens capillary walls; regulates menstrual rhythm; prevents loss of other vitamins; aids blood flow to heart; lowers blood cholesterol and fatty acids; vital to cell health; regulates protein and calcium metabolism. *NATURAL SOURCES:* Soybeans, vegetable oils, broccoli, brussels sprouts, leafy greens, enriched flour, whole wheat, wheat germ, whole grain cereals, eggs. *NIACIN: * Aids normal functioning of tissues, particularly skin, gastrointestinal tract and nervous system; used with other vitamins in converting carbohydrates to energy. *NATURAL SOURCES:* Liver, lean meat, whole wheat, brewer's yeast, wheat germ, fish, eggs, roasted peanuts, poultry, sesame seeds, nuts. *FOLIC ACID:* Essential for function of Vitamins A, D, E, and K, forms red blood cells and nucleic acid; improves circulation; aids digestion of proteins. May help prevent neuro tube defects (pina bifida), and some cancers. Reduces the risk of coronary heart disease. *NATURAL SOURCES:*Dark-green leafy vegetables, carrots, liver, eggs, soybeans, avocados, oranges, beans whole wheat. And minerals : * CALCIUM:* Builds bones and teeth; aids in proper function of muscles, heart, nerves, and iron utilization; helps blood coagulation; regulates the passage of nutrients in and out of cells; relieves pain and cramps; eases insomnia. *NATURAL SOURCES:* Dairy products, soybeans, sunflower seeds, legumes, sardines. *MAGNESIUM:* Reduces blood cholesterol; forms hard tooth enamel and fights tooth decay; aids in converting blood sugar into energy; helps regulate body temperature; aids nerve function and bone growth; helps utilize Vitamins B, C, E; promotes absorption and metabolism of other minerals; activates enzymes for metabolism of carbohydrates and amino acids; prevents calcium deposits in the bladder, heart attacks, depression, polio. *NATURAL RESOURCES:* Nuts, figs, seeds, dark-green vegetables, wheat bran, avocados, bananas. *IRON:* Present in all cells; one of the constituents of hemoglobin which carries oxygen to the tissues by blood circulation. *NATURAL RESOURCES:*Liver, meat, raw clams, oysters, oatmeal, nuts, beans, wheat germ. *IODINE:* Aids thyroid gland and prevents goiter; helps burn fat; converts carotene into Vitamin A; aids absorption of carbohydrates from small intestine; promotes growth; regulates energy production; maintains hair, nails skin and teeth. *NATURAL SOURCES:* Kelp, seafood, vegetables. *ZINC:* Eliminates cholesterol deposits; aids in absorption of B-Vitamins, manufacture of enzymes and insulin, and metabolism of carbohydrates; essential for growth; aids healing essential for proper function of prostate gland; prevents prostate cancer and sterility; keeps hair glossy and smooth. *NATURAL RESOURCES:* Eggs, cheese, beef, pork, wheat germ, brewer's yeast, pumpkin seeds, popcorn. 4. Fats - Fat molecules are a rich source of energy for the body and play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function. Fat also serves as a useful buffer towards a host of diseases. When a particular substance, reaches unsafe levels in the bloodstream, the body can effectively dilute—or at least maintain equilibrium of—the offending substances by storing it in new fat tissue. This helps to protect vital organs, until such time as the offending substances can be metabolized and/or removed from the body. Vitamins A,D,E,K are fat-soluble, they can only be digested, absorbed, and transported in conjunction with fats. *NATURAL SOURCES: *egg yolk, nuts, vegetable oil, butter, milk, almonds, meat. 5. Protein - Build and repair damaged muscles. Very important to include them in the diet of a person who does work out. Regular intake of a glass of milk (250ml each in the morning and evening) is good. We need vitamins minerals to digest and absorb proteins. Therefore it is necessary to meat along with protein digesting vitamin sources like green and leafy vegetables and citrus fruits. Extra proteins become stored as fats. Excess consumption of protein leads to kidney disorders. Whenever kidney weakness is sensed, it's good to reduce protein intake and consult the doctor. *NATURAL SOURCES: *brown rice, peas, egg white, meat, fish, whole grain bread, lentils, soya, pulses and grams. Belt Test 1. Increase regular carbohydrate, water and salt intake for the few weeks preceding the belt test. 2. On the day of belt test eat light in the morning. Avoid oily food. Ex. Bread, idly, etc.. 3. After the test have extra protein intake for few days to repair and strengthen the damaged muscles.