We all should know the basics of healthy eating. A nutritious diet is the cornerstone of wellbeing and growth, shielding the body from all types of malnutrition. Additionally, it aids in preventing malignancies, non-communicable diseases, and other problems linked to fat. One of the biggest health concerns in the country is a lack of exercise and a poor diet. A diet rich in fruits, vegetables, beans, nuts, and grains yet low in sodium, sweets, and fats has several advantages. To ensure lifetime health, developing a healthy diet for kids should start early in life with educational programs. However, low-income families might not be able to afford a healthful diet. Unhealthy diets high in unhealthy fats, sugars, and salt have been made worse by the consumption of highly processed foods, rapid urbanization, and changing lifestyles. The fundamental principles of healthy eating are the same for every individual. The characteristics of food access require broader solutions at the national level to promote healthy and safe food choices. A healthy diet plan means there should be a balance between energy intake and expenditure. Nutrition and health are two sides of the same coin, they go hand in hand. If nutrition is good, the health of an individual will be good automatically. 

Balanced diet-

It contains a wide range of foods in sufficient quantities to satisfy daily needs for all vital nutrients, including proteins, carbs, fats, vitamins, minerals, water, and fiber. When we fast or when these nutrients are not provided by our diet, a balanced diet promotes excellent health and provides a safety net of nutrients to withstand a brief period of deprivation. The five essential dietary groups recommended by the Indian Council of Medical Research (ICMR) are grouped into five categories for all nutrients:

• Cereals, grains and products
• Pulses and legumes
• Milk and meat products
• Fruits and vegetables
• Fats and sugars

Foods from the aforementioned groups should be included in balanced diets in sufficient amounts. It is important to consume enough grains and pulses, a lot of fruits and vegetables, a moderate amount of animal meals, and little to no oils or sugars. Healthy eating is important for healthy weight.

Simple steps to make your diet healthier-

 

• Take time to plan your meals in advance
• Eat more nutritious foods and rely less on processed foods
• Choose fresh ingredients for snacks such as fruits, vegetables, salads etc.,
• Use the food pyramid as guide for serving sizes
• Try to avoid eating food in front of TV or computer screens. Enjoy the food you eat.
• Choose low fat milk and yogurt than cheese
• Base your meals in plate on a variety of colors
• Include small amounts of meat, poultry , eggs, nuts at two meals
• Limit chips and takeaway food as much as possible
• Limit foods and drinks high in fats, sugars and salts every day
• Get active and practice regular physical activity
• Drink plenty of water every day, a minimum of 1-2 L.

 

Image of healthy diet for healthy weight 

Special Dietary Requirements

It’s crucial to follow a healthy diet chart. The amount of food or nutrients needed by an individual each day depends on how much energy they need. Age and physical activity are directly correlated with these requirements. There is a progressive increase in daily dietary requirements during the rapid growth years, which are 12–22 years for boys and 12–18 years for girls. However, as we age, our daily energy requirements decline. People who engage in low, moderate, or high levels of physical exercise need different amounts of energy. A person who is active needs to eat more calories than someone who is not active. Similar to this, a woman's nutritional requirements increase throughout pregnancy and nursing.

Conclusion

We should consider what will go on our plate, cup, or bowl before we eat. Our diets should include items like fruits, vegetables, whole grains, low-fat dairy products, and lean protein sources. These have the nutrients we require to keep up a diet that is heart-healthy. Our bodies will remain fit, healthy, and free from any ailments if we eat a good diet. We can enjoy life and do anything we set our minds to with a healthy body. These are the healthy diet benefits. A healthy diet includes the following- fruits, vegetables, legumes like lentils, beans, nuts, whole grains like unprocessed maize, millets, oats, wheat and brown rice. Atleast 400 g, 5 portions of fruits and vegetables per day excluding potatoes, sweet potatoes, cassava and starchy roots should be taken. It’s important for all of us to take care of our food habits and diet because our health paves way for our better lives. Also a plant based diet is best for health and it encompasses a wide range of diet patterns that are based on plant based foods and contain low unhealthy animal products. Thus, a plant based diet is healthy, hygienic and a great investment for good health. All plant based diets are Indian staple diets and include fruits, vegetables, legumes etc. 

Fact Check:

• Less than 5 grams of salt per day can reduce blood pressure and the risk of several diseases. 
• Restrict consumption of sugars to less than 10% of total energy intake.
• Breastfeeding fosters healthy growth of infants and improves cognitive development. It also reduces risk of being overweight on growing up and developing NCDs later in life.
• Infants should be breastfed during the first six months of life and continued so until two years of life.
• From six months of age, breast milk should be complemented with safe nutrient-defense foods.
• The pace at which you eat influences how much you eat and how likely you are to gain weight
• How much one eats, how full he gets is controlled by hormones. Hormones signal to the brain whether a person is full or hungry.
• When we consume a balanced diet, we maintain our physical and mental health

PGC Resolution: 

• To create awareness around healthy diet, obesity, food safety, and malnutrition to all. 
• Working in collaboration with other organizations towards an India free from malnutrition.