Dr Rajiv K Gupta, Dr Richa Mahajan
The first form of happiness is sound health. One should partake nutritious, balanced food to keep the body healthy. So it is essential to maintain the health of the mind and body simultaneously- RigVeda.
An individual’s nutrition, or poshan, starts right from the day they are born and lasts till they leave the world. It plays a crucial role in an individual’s overall development and well-being throughout their life. Your body is your temple, and taking care of it by providing it with good nutrition is extremely important.
‘Rashtriya Poshan Maah’ is celebrated each year in September with the aim to create awareness about nutrition and healthy food. This year’s theme is “Fuel for the Future.” Eating with sustainability in mind is a best way to nourish ourselves during every phase of life and protect the environment. Fuels for the future encourages us to learn about making informed food choices and developing healthful eating and physical activity habits. The goal is to promote a sustainable diet which is a way to develop eating habits that support our physical, mental and social health throughout our lives while also minimising the effects of our food consumption on the environment.
In India, the entire month of September will be subdivided into weekly themes:
Week 1- Eat with the environment in mind.
* Consume more plant-based meals and snacks
* Purchase foods with minimal packaging
* Buy foods in season and shop locally when possible
* Start a backyard garden to grow foods at home
Week 2-Learn how nutrient needs may change with age.
Week 3- Protection from lifestyle and chronic diseases.
Many lifestyle and chronic diseases like type 2 diabetes, liver disease, heart disease lead to high mortality and morbidity. These are caused by inadequate nutrition. For such conditions, a preventive approach should be incorporated by following a nutrient-dense diet plan to minimize the onset and progression of such chronic diseases. Again, a nutrient-dense diet strengthens the immune system to protect your body from various diseases.
Week 4- Eat a variety of foods from all food groups
* Cereals, pulses, milk/curd, vegetables, fruits, nuts and seeds, oils and fats must be consumed in adequate proportions
Regular consumption of foods in recommended proportions helps:-
* improve immunity and resistance to infections
* maintain good microbial flora (beneficial bacteria in the intestine)
* prevent Diabetes Mellitus, Cardiovascular Diseases (CVDs) such as heart attack, stroke and many other diseases
* maintain appropriate alkalinity and thereby reduces inflammation and decreases chances of kidney stone formation
* prevent insulin resistance and maintains appropriate insulin sensitivity and glycaemic index
* ensure adequate intake of fibre and therefore prevents constipation
* prevent adverse effects of environmental pollution and toxins such as heavy metals and pesticides by working as a detoxifying diet
Key Points
* Eat a variety of nutrient-rich foods.
* Match food intake with physical activity.
* Eat food in many divided portions in a day.
* Avoid fried, salty and spicy foods.
* Consume adequate water to avoid dehydration.
* Exercise regularly.
* Body composition changes with advancing age, and these changes affect nutritional needs of the elderly.
* Elderly or aged people require reduced amounts of calories, as their lean muscle mass and physical activity decrease with ageing.
* Elderly are more prone to diseases due to lowered food intake, physical activity and resistance to infection.
* Good /healthy food habits and regular comfortable level of physical activity are required to minimise the ill effects of ageing and to improve the quality of life.
* Elderly need adequate amounts of protein, carbohydrates, fat, vitamins, minerals and dietary fibre.
* Elderly need more calcium, iron, zinc, vitamin A and antioxidants to prevent age-related degenerative diseases and for healthy ageing.
(The authors are Prof and Head, Community Medicine, GMC Jammu and Assistant Professor, Community Medicine, GMC Jammu)
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