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Sat, 22 Jan 2022


One of the most shocking realities of modern world is the fact that people are consuming too much food but still a majority of them are undernourished. This points to the biggest misconception that only lack of adequate food causes malnutrition. When in fact the reality is completely different. It is not lack of food per se but the lack of nutrition dense foods that is primarily responsible for malnutrition across most contemporary societies. No wonder then that a sizeable portion of our population is obese or pathologically fat. While they consume a good amount of daily calories , but they are deriving barely empty calories from foods. Empty calories refer to those foods that provide a lot of calories without much nutritional value. These high energy but low nutrition foods are generally comprised of carbohydrates. These are also invariably rich in sugar content and have a high glycemic index . These cause a sudden burst of glucose in the body and give a temporary feeling of satisfaction and stamina. However in the long run they donot provide fibres , vitamins or proteins . An excessive dependence on these carb rich foods is sure to result in insulin imbalance and raised cholesterol levels in the body. The sheer increase in number of diabetics patients in our country is only a testimony of the poor diet regimens being practiced.
The need of the hour is balanced diet and nutritionally dense foods . Nutrient-dense foods are rich in vitamins, minerals and other nutrients important for health, without too much saturated fat, added sugars and sodium. It is these foods which not only satisfy our bodily requirements but also end up boosting our immunity. They also do not cause frequent hunger spikes unlike the foods which are stripped of goodness. So how to ensure that we are consuming a perfect diet ?
* Eating a rainbow diet . It includes colourful variety of fruit and vegetables
* Choosing whole grains rather then refined ones.
* Selecting healthy sources of protein, mostly from plant sources (legumes and nuts), fish or seafood, low-fat dairy and lean cuts of meat
* Limiting red and processed meats, sodium, added sugars and alcohol.
* Consuming at least 3 litres of water .
* Green teas could be an excellent addition in terms of the antioxidants which they provide.
Also we must try to opt for organic foods as much as possible . In a food chain infested with chemicals, paying an additional cost for organic produce comes with tremendous benefits!