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National Nutrition Week, celebrated annually from September 1 to September 7 in India, aims to elevate awareness about the crucial role of nutrition in maintaining health and well-being. The focus of this week is devoted to revealing that proper nutrition is essential to human health and fitness. Thus, being selective when consuming our food can increase energy levels, support the immune system, and prevent possible chronic diseases. It is time to consider some measures that should be adopted to enable you to make the best of the National Nutrition Week celebrations and take practical steps towards reclaiming a healthier lifestyle.
Some tips are listed below for overall health:
The first thing you should know about foods is that whole foods are the basic building blocks of healthy meals and should form the basis of the foods you consume. Incorporate a variety of brightly coloured fruits and vegetables, such as spinach, turnips, and broccoli. Include whole grains like brown rice and barley and legumes such as lentils, chickpeas, and kidney beans. These foods provide essential vitamins, minerals, and antioxidants, enhancing immunity and overall well-being.
Limit Processed Foods:
Most convenience foods include high levels of unhealthy fats such as Trans fat, added sugars, and high sodium content. It is a known fact that the incorporation of these foods into one's daily diet poses several hazards to the consumer, some of which include obesity, high blood pressure and even heart disease. Avoid opting for junk foods, but prepare your foods with the raw ingredients you want to eat rather than opting for processed foods. Choose fresh and fewer processed food products or those with minimal processing.
Essential for Optimal Function:
Water intake holds the basics of various activities in the body, such as digestion, nutrient absorption and temperature regulation. Try to drink 8-10 glasses of water daily. If you are sweating heavily due to exercise or hot weather, you may need to increase your intake to stay hydrated. Drinking fluids helps achieve good skin and an improved energy level, maintaining body temperature.
Consider Other Fluids:
Still, it is possible to use other types of liquids that are helpful in the hydration process. Water is the best drink, but you can also take other liquids. That's why Chaaj (buttermilk, lassi — a yogurt-based drink) and coconut water are some examples of good drinks that can provide additional nutrition and lost electrolytes. Moreover, these beverages make you drink water while giving your body useful probiotics and electrolytes.
It's important to look for portion sizes to avoid overeating. Serving meals on smaller plates can help control portions and prevent overindulgence. This way, when you serve your meals on a small plate or bowl, you will automatically be forced to consume less food than when you use a bigger dish. Ensure that the portions you take are controlled, and try to avoid taking seconds.
Listen to Your Body:
Engage in being present with your food and savor each meal you take by slowing down your eating. One benefit of that is that it helps one's body indicate that they have had enough food, so they do not overindulge. If you pay attention to your hunger and satiety signals, have food when you are hungry, not when you are starving.
Hidden Sugars:
Many products contain added sugars; these include soft drinks, candies, cookies, cakes, pies, ice-creams, cupcakes, chocolates, flans, pastries, etc. Eating foods high in added sugars compromises their health by making them obese and getting type 2 diabetes or other illnesses. Don't assume that all foods are free from added sugars. Take the time to read labels carefully and choose products with low or no added sugars.
Natural Sweeteners:
If you love sweets, there is no harm in taking natural alternatives like Jaggery or honey syrup. Some are less processed and can yield more nutrients than refined sugars. But, even natural stimulants such as sugars must only be taken in moderation to reduce the calorie content of foods.
Complementary to Nutrition:
Exercise; therefore, supplements are vital for a good diet and healthy lifestyle. Physical activities facilitate calorie utilization, muscular development, the health of the heart bit, and improvement of the mental health condition. Ideally, you should try to achieve at least 150 minutes of moderate-intensity weekly activity, including walking, cycling or swimming.
Find Activities You Enjoy:
Only pick those exercises that you will feel comfortable doing to exercise continuously. Some of the movements of the muscles include Yoga, Dancing, Hiking, and Participating in organized sports and games. Such activities are fun, and one will always look forward to moving his muscles in a particular way, making it easy to be consistent and persistent.
If you have specific dietary concerns or health conditions, seeking guidance from a registered dietitian or nutritionist can provide valuable insights. A registered dietitian or nutritionist can create a personalized meal plan tailored to your specific health needs, goals, and preferences, offering expert advice and support.
They can also offer advice on managing specific health conditions through diet and help you navigate dietary challenges.
National Nutrition Week is the perfect time to reevaluate your eating habits and make positive changes towards a healthier lifestyle. Following these essential tips can nourish your body, boost your energy levels, and reduce the risk of chronic diseases. Remember, achieving and maintaining good health is a continuous journey involving gradual, sustainable changes. Use National Nutrition Week as an opportunity to kickstart healthier eating habits. Embrace a well-balanced diet and active lifestyle to enjoy long-term health benefits and well-being. Celebrate National Nutrition Week by committing to your health and well-being, and relish the journey towards a healthier, more fulfilling life.
Q1. What is the significance of National Nutrition Week in India?
A: National Nutrition Week in India aims to raise awareness about the importance of nutrition for overall health and well-being. It promotes healthy eating habits and encourages individuals to make informed food choices.
Q2. Why is it important to prioritize whole foods?
A: Whole foods are rich in essential nutrients, fiber, and antioxidants that support overall health. They are less processed and generally contain fewer unhealthy additives than processed foods.
Q3. How can I stay hydrated during National Nutrition Week?
A: Aim to drink 8-10 glasses of water daily. You can also consume other hydrating beverages like chaas, lassi, and coconut water.
Q4. What are some tips for controlling portion sizes?
A: Use smaller plates and bowls to help control your portions. Eat slowly and pay attention to your body's hunger and fullness cues.
Q5. How can I reduce my intake of added sugars?
A: Read food labels carefully and choose products with minimal added sugars. Opt for natural sweeteners like jaggery or honey in moderation.
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