3. Proteins are Building Blocks
Proteins are an important part of every cell in the human body and play a vital role in the formation and repair of cells. For this reason, you need to ensure that 10 to 35 percent of your daily calorie needs are met by protein. For example, the average 60-kilogram Indian male needs 60 grams of protein (25 percent) and the average 55-kilogram female needs 55 grams. Eggs, lean meat, beans, dairy, nuts and lentils are good protein sources.
4. Eat Five Vegetables and Fruits a Day
We have evidence to show that you need to include five daily portions of vegetables and fruits combined together. Five portions equates to about 400 grams a day. From everyday problems like constipation and indigestion to the more serious conditions such as heart disease and cancer, fruits and vegetables go a long way in helping lower your risk.
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