National Nutrition Week

Ms.Rohini,
Sheela Paul
-    Dietitian
 

National Nutrition Week is celebrated from September 1 to 7 every year.  Good nutrition is the focal point of health and well-being. In other words, it allows you to be strong, provides energy to do the things you want to do, and makes you look and feel good.

Food groups

Most of us know that the basic food groups are cereals and millets, pulses and legumes, green leafy and other vegetables, fruits, milk and milk products, nuts and oil seeds, meat and meat products.

But the question is HOW MUCH?

  

MUST DO’s

•    Make a habit of using  healthy food preparation methods.

•    Choose budget conscious meals with a focus on seasonal variety.

•    Appreciate the tastes and textures of wholesome foods.

•    Read and understand the food labels and making healthy choices.

•    Maintain a food log andrecord everything you eat and drink for at least five days. This will show you the  strengths and weaknesses of your diet and help you create a plan for eating more nutritiously in the future.

•    Eating breakfast helps you to consume less calories throughout the day, it will kick start your metabolism, improve your mental focus and give you energy.

•    Drink water, not colas. Sugary drinks are one of the causes for the nation’s overweight problem  andis the main source of empty calories in children’s diets.

•    Use salt sparingly.

•    Portion controlis key to healthy eating. Reduce cereal intake and increase vegetable intake. Half your dinner plate should contain 1 cup vegetables + 1 cup greens + 1 cup salad. A quarter of the plate should contain 1 cupcooked riceor3 chappathisand  the other quarter of the  plate  should have 1 cup of dhal/whole grams, half portion non-veg and one cup curds.

•    Nuts -  These are  great sources of healthy monounsaturated fats. Nuts are one of the best sources of omega 3- a heart healthy fatty acid. In addition to omega 3, nuts contain the amino acid, L-arginine. L-arginine may relax blood vessels making them more flexible and less prone to blood clots. Arginine has also been shown to promote wound healing, and boost immune function.

This  week,  evaluate what you usually eat  and make the necessary changes to your diet.