Wednesday 24th January 2018,
Continental  Hospitals Blog

Let Food be the Medicine & Medicine be the Food

Let Food be the Medicine & Medicine be the Food

How to Achieve a Balanced Nutrition ?

A balanced diet is low in unnecessary fats and sugars, but high in vitamins, minerals, and other nutrients. The following food groups are essential parts of a balanced diet.

Fruits &Vegetables

Most of the key sources of essential vitamins are fruits & vegetables. Especially the dark, leafy greens generally contain the most nutrition and can be eaten at every meal. A variety of vegetables will help you obtain the bountiful nutrients that all vegetables provide.

Whole Grains

Try switching from white bread or pasta to whole-grain products.


Meat and beans serve as the main protein essential for proper muscle and brain development. Lean, low-fat meats such as chicken, fish, and certain cuts of pork and beef are the best options.

Other good sources of protein, with health benefits, are fiber and other nutrients, include nuts and beans, such as:

  • Lentils
  • Beans
  • Peas
  • Almonds
  • Sunflower seeds
  • Walnuts


Dairy product contains the main source of calcium, vitamin D, and other requisite nutrients.

Bad Eating habits & Poor Nutrition

Bad eating habits and poor nutrition can become a serious health threat. A poor diet can cause lower core strength, slower problem-solving ability, muscle response time, and less alertness. A diet, deprived of nutrition can cause health problems.


Hypertension is one of the possible outcomes of poor nutrition. Hypertension, also known as high blood pressure, is known for the silent killer because it frequently remains undetected and thus untreated until damage to the body has been done. Eating too much junk food, fried food, salt, sugar, dairy products, caffeine and refined food can cause hypertension.

High Cholesterol and Heart Disease

High cholesterol can cause due to poor nutrition and is a primary contributor to heart disease. High-fat diet intake is one of the many reasons. Foods high in cholesterol contains a large amount of saturated fat. Examples include ice cream, eggs, cheese, butter, and beef. Instead of high-fat foods, choose lean proteins such as chicken, turkey, fish and seafood and processed foods.


Diabetes is a metabolic disorder that can be linked to poor nutrition. Diabetes can result from consuming a sugar- and fat-laden diet, leading to weight gain.


A stroke is another condition that can trigger at any point of time, caused by plaque that builds up in a blood vessel, and then breaks free, as these clot travels to your brain and creates a blockage which results in a stroke. Stroke can be associated with poor nutrition. In the majority of cases, strokes damage the brain and impair functioning sometimes leading to death. Foods high in salt, fat, and cholesterol increase your risk of stroke.


Most of the cancers including bladder, colon and breast cancers, can be caused by poor dietary habits. One must limit the intake of foods that contains refined sugars, nitrates and hydrogenated oils, including processed meats, burgers, french fries etc.

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About The Author

Mrs Zeenath Fatima is a Dietician with over six years experience in assessing the nutritional needs of patients; communicating the appropriate nutritional information to other members of the health care team; and implementing nutritional care plans.

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