4F 's - Fit Foods.

4F's - Fit foods 



Everybody needs food to survive. Food gives us energy to do our routine work.The foods enriched in all nutrients (i.e. carbohydrates, fats, vitamins, proteins, minerals and adequate amount of water) is known as Fit Foods.To remain fit and healthy we should have to take proper food and must habituated to say a strict ‘NO’ to fast food and junk food.We must include all kind of nutrients in our diets so that our body can gain energy for doing our daily chores actively.Healthy food make brain and body healthy and strong.Healthy food like fruits ,vegetables name you strong ,active .It helps maintain a good body weight and improve immunity fight against diseases.

Fit food is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood. We all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body
Protein is to build and repair tissues.Our body also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.The amount of protein you need in your diet depends on your weight, age and health. As a rough guide, the recommended dietary intake (RDI) for protein (measured in grams per kilogram of bodyweight) is:

  • 0.75 g/kg for adult women
  • 0.84 g/kg for adult men

Sources of Protein are Milk,Lean meat,Fish,Soya,,Eggs,Pulses,Seeds,Nuts,etc

There is always misconception in the mind to people toward fats.Not all fats are same.Bad Fats can make you unfit and fat while good fats gives energy to our body and support cell growth.It also help in producing important harmones. 

Some healthy fat sources are Avocado,Chia seeds,Eggs,Fatty Fish,Flax seeds ,Nut,olive,etc

Healthy fibres helps to reduce heart disease,stroke,diabetes.It also improves skin and loose weight.It is important for regular bowel movement and digestive health.It help to feel fuller for longer time.

Some healthy fibre sources are wholegrain bread,oats,Fruits such as berries, pear, melon, oranges, potatoes ,bean, pulses,etc

Carbohydrates are all about energy.Carbs are use to make glucose which is our main energy source our body.Similar to fats carbs are also of different type good carbs and bad carbs.Bad carbs will make you fat and unhealthy while good carbs will help to be energetic while performing our daily activities.

Good carb sources are Banana, wholegrain, Oats, Milk, Rice, Potatoes, Yogurt , Nuts,etc



Micronutrients are one of the major group of nutirents our body needs. They include vitamins and minerals. Vitamins are necessary for energy production, immune function, blood clotting and other functions. Meanwhile, minerals play an important role in growth, bone health, fluid balance and several other processes.

Sources of Micronutrients are Spinach, Dry fruits, Eggs , Cheese ,Apricots , Milk ,Banana,etc






























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