The National Nutrition Week is celebrated from September 1 to 7. The Government takes steps and initiatives by promoting good food for a healthy body, mind and well-being.
Having been initiated in 1982 by the Food and Nutrition Board, under the Ministry of Women and Child, the idea behind Nutrition Week was to educate people across the country on the significance of good nutrition diets.
This year, the central theme for Nutrition Week is ‘You are what you eat.’ With the country in the middle of a pandemic, the goal is to make people aware that they should eat for good and fitter health. Over 10 per cent people in the country are malnourished. Health problems have a high correlation with poor dietary practices and undernourishment.
The best accessor or auditor of your own health is yourself. You can judge yourself on how nourished you are and what diet you are following. How colourful is your plate while you serve? Does it have a different range and hues of colour? If it is more towards monochrome or has hue of one colour, your meal is not nutritious.
Self-Nutrition Rating
Constipated morning: If the stool is hard and not passing through the bowel, you are surely not having a balanced diet. You are missing out on fibres; at least the stool should be gel-like paste and soft. Start taking fibres, vegetables and hydrate yourself.
Absentmindedness: If it is a regular affair, it means the brain is not healthy, and devoid of nutrition. To avoid this, do have Omega-3 rich food and also food with Lutein. Have food, especially vegetables which are orange in colour.
Weak gums and wounds: Oral hygiene is very important and if you have bleeding gums, this is the first indication of a weak immune system. Pep up your body with Vitamin C. It is available in plenty with our vegetable vendor. Have from the farm itself rather than the chemical ones. Have citrus food, dry mango powder, chillies and capsicum. Body does not produce vitamin C. This vitamin helps in preventing cell damage and faster healing if there is any inflammation.
Muscle cramps and tiredness: if you are having these symptoms, then folates are missing in your daily intake. Muscle cramps are a clear indication of potassium deficiency. Have food which are rich in potassium, at least 422 mg is required in your daily allowance.
The priority during the ongoing pandemic situation is nutrition and how to boost immunity. The pandemic has resulted in a drastic change in our dietary, and lifestyle habits. There have been lot of debates on which diet plan to follow and what to avoid.
As a nutritionist and diet planner, my take has been simple — don’t confuse your body, have a simple and planned diet, go back to your roots. Remember the sugar candy and lemon juice which we had in granny’s place? If you can do it and compare with the ones available in the market, you will realize what we are missing. Just simply go by your guts while following your food pattern and I bet 99 per cent of the time you will not regret. But still follow some thumb rules while planning your diet.
Herbs and spice: These are good anti-inflammatory and antioxidants that can boost body immunity. Incorporate them in your daily diet. If on medical observation, consult your personal physician.
No to sugary drinks: You cannot calculate liquid sugar calories as you relish it in the temperature advised. These are bad for all vital organs of your body.
Go nuts: The theory that having nuts makes you fat is wrong. Have it in a measured way, which helps you with vital minerals and vitamins — magnesium, vitamin E and fibre. It also helps in fighting diabetes and heart diseases.
Unsaturated fats: Have fish once or twice a week and lean meat where fatty parts are removed. Cook food which can be boiled, steamed and baked. Be sure to use vegetable oil medium while cooking.
Fruits and vegetables: Have these in the daily diet and its contribution boosting immunity is intense. These are great sources of vitamins, minerals and fibre. Don’t be choosy of carbohydrates as they give you the energy necessary for bodily functions and physical activity. Have carbs in measured proportion.
Do some lifting and take a walk around: This is the best form of staying physically fit and well-being. Keep yourself-hydrated, as water helps in increasing metabolism. At least two litres of water is required daily for a good hydrated body.
