The food that we eat provides the energy for the routine voluntary activities like walking, reading, eating, sleeping, cooking etc and involuntary activities like breathing. It provides energy for the growth and remodeling of the cells of the body. The food that we eat is converted into fuel for the functioning of the organ systems of the body- the immune system( that which guards against infection and cancers!)cardiovascular system( heart and blood vessels), the nervous system(the brain and the nerves) , the gastrointestinal system( that which digests the food we eat), the respiratory system( that which helps in breathing ), the excretory system( that which flushes out the excretory products of the body’s metabolism) and the reproductive system(that which helps with the bringing forth offsprings) and thé musculoskeletal system( that which helps in movements of the body). In short the food should be sufficient for the harmonious functioning of all these systems.

Diet comprises of carbohydrates, proteins, fats, fiber, vitamins and minerals. Every food item that we consume is made up of all these micro and macronutrients. Food has a calorific value, which is simply the energy that is produced by a specific quantity of the food. The requirements of all these is different in different phases of life. The highest requirement in calories is during the first year of life. Then the requirement plateaus down and then rises to a peak during the growth spurt during adolescence.

A healthy diet comprises of 45-60 %carbohydrate, 25-35% proteins and 15-20 % fats. Healthy carbs are the complex carbs like whole grains, which have abundant fibre in them. Sugars are unhealthy and are implicated in the causation of cancers. Carbs are instant energy sources. Proteins are responsible for the structure and function of the organ systems of the body. Hormones, enzymes, antibodies, the components of the clotting pathway- all these are proteins. Fats are reserves of energy. They are essential components of the cell membrane and the sheath that lines the nervous tissue. Too much of oils and fats in diet puts a burden on the digestive system. Hence more blood has to be pumped to the digestive tract. Indigestion and inability to concentrate may be the result of fatty foods. Cholesterol is produced by the liver and is an essential component of the cells. Cholesterol forms part of a healthy diet.

A low carb diet is prescribed for weight loss. An example is the Atkins diet which is a high saturated fat, low carb diet. Now that the demonic affect of saturated fats have been proven to be wrong, this is a good weight loss diet. The Atkins diet has studies to prove that it raises HDL and lowers LDL and triglycerides and maintains sugar levels.

A weight loss diet should include adequate proteins in order to prevent breakdown of muscle tissues. A good diet rich in complex carbs, along with proteins and fats is called a balanced diet. This is the diet for diabetics also.

A ketogenic diet or keto diet is a high fat extremely low carb diet, used primarily for treating children with epilepsy. It is well known that carbs are the primary sources of fuel for the body. In a keto diet, the ratio of calories from fat to the total recommended calories is increased . Keto diets are a rage as weight loss diets. Standard keto diet has 75% calories form fat. The other variant is a 65% fat, 30 % protein and 5% carb diet. In the absence of carbs, fat is burned down to ketone bodies and utilised by the organ systems of the body including the brain. The keto diet brings about excellent control of blood sugar and insulin levels. What has to be taken care of is the hydration failing which the excretion of the metabolic waste products of excessive fat and protein breakdown can lead to kidney stones.

A diet plan for one person will not suit another. A diet plan for weight loss is different from that for maintenance of weight. Hence diet plans have to be tailor made to suit the individual. Also the client’s fitness level and presence or absence of certain diseases should be born in mind.

In infancy, childhood and adolescence, the food intake should match the growth of the individual. A neglect at this time leads to stunted growth. Therefore what the child consumes through the growth phase actually decides the personality development and the intellectual development also to a large extent.

Variety should be the spice of a diet plan. People cannot be given rigid diet charts that are difficult to prepare on one hand and monotonous on the other. They should have the freedom to choose from varied diets. They should be given the space for indulgences once in a way and be taught to wriggle out of difficult times back to normalcy

The net result of a healthy diet plan is glowing skin and hair and an energetic body in a peaceful mind. The beauty and on the face is the result of what is taken as diet and not what is applied onto the exterior. Therefore more focus is to be given to take a nutritious diet. Most importantly, the personality development of an individual depends to a large extent on the diet that is provided during childhood and adolescence. Hence nutrition during this phase of life should be given top priority . Today, this is often being ignored by the exam stress driven by competitive exams.