Lesson 3: The Elements of a Healthy Diet
Nutrition Problem - Acid Indigestion
A common digestive problem suffered by millions of people throughout the world. It is characterized by a burning discomfort in the pit of the stomach. The problem of indigestion is known as one of the problems associated with GERD (Gastro-Esophageal Reflux Disease). It is also known as Dyspepsia.
Symptoms of acid indigestion include...
- Abdominal fullness
- Bloating
- Belching
- Burning sensation after eating
- Constipation
- Nausea
- Excess wind
- An acid taste in mouth
Cause of this problem...
- Overeating
- Consuming too much rich and spicy food
- Alcohol consumption
- Smoking
- Stress
- Lack of physical activity
- Chocolate consumption
- Consuming caffeinated products such as coffee
- Consumption of carbonated drinks
- Drinking milk on an empty stomach
- Citrus fruits and fruit consumption
Your diet:
It is said that “You are what you eat” and hence correcting your diet and implementing some changes in it can bring this problem to an end. Having proper proportions of primary, secondary and tertiary foods can actually help you bring about a change in your life plus it will help you get rid of this problem completely. To know what these primary, secondary and tertiary foods are and how much should be consumed, refer to the information below:
Primary foods: Whole grains and protein-rich foods are included in this category. Primary foods should constitute 20-30% of our diet as they are rich in fiber and prevent over-stimulation of the pancreas.
Secondary foods: Foods in this category include fresh seasonal fruits. They can be lightly cooked, if desired. They should comprise 30-40% of our diet.
Tertiary foods: Included in this category are dairy products and poultry products such as eggs and milk. Other fruits can also be included in this category. Again, they should constitute 5% of our diet including oils and fats such as olive oil to 2% in our diet.
The role of vitamins, proteins and fats in our diet: Vitamins play an important role in carrying out the metabolic processes of our body such as growth, vitality, digestion, and elimination all provide immunity to the body. Deficiencies of vitamins in our diet lead to health problems and hence we should always ensure that we receive vitamins in adequate amounts.
Proteins are the building blocks of our body and perform the functions of repairing the tissues and help the body to maintain its mechanism. Proteins also help us have a stronger immune system.
Fats are essentially considered to be the cause of weight gain and many health related problems. This is true only if you are consuming saturated fats in high amounts. Consumption of unsaturated fatty acids such as those present in olive oil, in moderate quantities, helps in the burning of the fats stored in our body.
