National Nutrition Week 2021: Simple tips to improve your diet

lifestyle

By hindustantimes.com | Edited by Parmita Uniyal

Published on Sept 02, 2021 07:16 pm IST

A good nutrition can help you live a better life and prevent risk of heart problem, obesity, diabetes, cancer among other ailments. Include foods of five groups such as cereals, pulses & legumes, milk & milk products, fruits & veggies, and fats & oils in your regular diet to support your immune system. Here are tips by Shweta Mahadik, Clinical Dietitian, Fortis Hospital, Kalyan.

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Published on Sept 02, 2021 07:16 pm IST

A nutritious and healthy diet is important for all age groups from newborns to elderly. Foods from all groups should be included in the diet. Here are tips by Shweta Mahadik, Clinical Dietitian, Fortis Hospital, Kalyan.

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Published on Sept 02, 2021 07:16 pm IST

High-fibre foods are a must in our diet. Go for whole grain foods, fruits, vegetables, and legumes (beans). Oats, barley, brown rice, millets should be included in your diet for overall health.(Pixabay)

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Published on Sept 02, 2021 07:16 pm IST

Indians often have protein deficiency. Consume proteins like skim milk and its products, cow’s milk, legumes, pulses, whole grains, egg whites, poultry, and fish.(Pixabay)

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Published on Sept 02, 2021 07:16 pm IST

Eat foods rich in Omega-3 Fatty Acids like fish, especially oily fish (Sardine, Mackerel, Tuna, Salmon, Herring, Trout), almonds, walnuts, flaxseeds. This can help in lowering bad cholesterol.(Pixabay)

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Published on Sept 02, 2021 07:16 pm IST

Limit the intake of saturated fat and transfat food such as bakery products, cakes, pastries, packaged foods, fried items, red meat, ghee, butter, dalda and margarine. Also restrict intake of egg yolk, shellfish which are high in cholesterol.(Pixabay)

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Published on Sept 02, 2021 07:16 pm IST

Limit the intake of oil to half kg per person per month. Prefer using blends of oil in weekly rotation as the content of PUFA, MUFA and SAFA varies in each oil.(Pixabay)

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Published on Sept 02, 2021 07:16 pm IST

Prefer cooking methods like broiling, boiling, stewing, grilling, baking, roasting rather than frying your food.(Pixabay)

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Published on Sept 02, 2021 07:16 pm IST

Reduce intake of salt in your foods as it may increase blood pressure which is a risk factor for heart disease. Restricting intake of foods like pickles, papad, canned and preserved vegetables/ fruits, dry fish, namkeen, readymade chutneys, tomato ketchup, ready to eat and ready to cook products is important.(Pixabay)

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Published on Sept 02, 2021 07:16 pm IST

Cut down on carbonated beverages and foods that contain added sugars like corn syrups, sucrose, glucose, fructose, maltrose, dextrose, concentrated fruit juice, honey etc.(Pixabay)

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Published on Sept 02, 2021 07:16 pm IST

Exercise regularly for at least 30-40 minutes, 5 days a week. It is advisable to do yoga, brisk walking, aerobics, swimming, and cycling.(Pixabay)

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National Nutrition Week 2021: Simple tips to improve your diet

A nutritious and healthy diet is important for all age groups from newborns to elderly. Foods from all groups should be included in the diet. Here are tips by Shweta Mahadik, Clinical Dietitian, Fortis Hospital, Kalyan.

High-fibre foods are a must in our diet. Go for whole grain foods, fruits, vegetables, and legumes (beans). Oats, barley, brown rice, millets should be included in your diet for overall health.(Pixabay)

Indians often have protein deficiency. Consume proteins like skim milk and its products, cow’s milk, legumes, pulses, whole grains, egg whites, poultry, and fish.(Pixabay)

Eat foods rich in Omega-3 Fatty Acids like fish, especially oily fish (Sardine, Mackerel, Tuna, Salmon, Herring, Trout), almonds, walnuts, flaxseeds. This can help in lowering bad cholesterol.(Pixabay)

Limit the intake of saturated fat and transfat food such as bakery products, cakes, pastries, packaged foods, fried items, red meat, ghee, butter, dalda and margarine. Also restrict intake of egg yolk, shellfish which are high in cholesterol.(Pixabay)

Limit the intake of oil to half kg per person per month. Prefer using blends of oil in weekly rotation as the content of PUFA, MUFA and SAFA varies in each oil.(Pixabay)

Prefer cooking methods like broiling, boiling, stewing, grilling, baking, roasting rather than frying your food.(Pixabay)

Cut down on carbonated beverages and foods that contain added sugars like corn syrups, sucrose, glucose, fructose, maltrose, dextrose, concentrated fruit juice, honey etc.(Pixabay)

Exercise regularly for at least 30-40 minutes, 5 days a week. It is advisable to do yoga, brisk walking, aerobics, swimming, and cycling.(Pixabay)

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