National Nutrition Week 2024: What is considered a healthy and nutritious diet – Times of India

National Nutrition Week, celebrated annually in the first week of September, is an event that raises awareness about the importance of nutrition in our daily lives. As we observe National Nutrition Week 2024, it’s important to reflect on what constitutes a healthy and nutritious diet. Proper nutrition plays a critical role in maintaining overall health, preventing chronic diseases, and promoting longevity.Here is all we need to know about what a balanced diet should include, the recommended nutritional intake, and why it’s vital for our well-being.

What constitutes a healthy and nutritious diet?

A healthy and nutritious diet is one that provides the body with all the essential nutrients in the right proportions. These nutrients include carbohydrates, proteins, fats, vitamins, and minerals. According to the World Health Organization (WHO), a balanced diet should consist of a variety of foods from different food groups to ensure adequate intake of all nutrients.

• Carbohydrates: Should make up about 50-60% of total daily calorie intake. Sources include whole grains, fruits, and vegetables. Complex carbohydrates, like those found in brown rice, whole wheat, and oats, are preferred over simple sugars.
• Proteins: Should constitute around 10-15% of daily calorie intake. Essential for growth, repair, and maintenance of body tissues, proteins can be obtained from both animal (fish, eggs, poultry) and plant sources (lentils, beans, nuts).
• Fats: Should be limited to 20-30% of daily calorie intake, with an emphasis on healthy fats like those from olive oil, nuts, and fatty fish. Saturated fats, often found in fried and processed foods, should be minimised to reduce the risk of heart disease.
• Vitamins and minerals: Crucial for various bodily functions, including immune system support and bone health. A diet rich in fruits, vegetables, and dairy products ensures an adequate intake of these micronutrients.

“Unhealthy Lifestyle Damaging Liver Health

Recommended nutritional intake

The Indian Council of Medical Research (ICMR) provides specific dietary guidelines tailored to the Indian population. These recommendations take into account the traditional Indian diet, lifestyle, and prevalent health concerns such as diabetes and heart disease.

1. Calories: For an average adult, the daily calorie requirement ranges between 2,000-2,500 kcal, depending on age, sex, and activity level.
2. Proteins: The ICMR recommends a daily protein intake of 0.8-1 gram per kilogram of body weight. For instance, a person weighing 60 kg should aim for 48-60 grams of protein daily.
3. Carbohydrates: Should comprise 55-60% of total daily energy intake, primarily from complex carbohydrates like whole grains and vegetables.
4. Fats: Total fat intake should be less than 30% of total energy intake, with saturated fats contributing no more than 10%.
5. Fiber: A daily intake of 25-30 grams of dietary fiber, primarily from fruits, vegetables, and whole grains, is recommended to aid digestion and prevent constipation.

Importance of portion and meal timing

A healthy diet is not just about what you eat but also about how much and when you eat. Portion control plays an important role in maintaining a balanced diet and preventing overeating. The ICMR emphasizes the importance of consuming meals at regular intervals to maintain steady energy levels and avoid spikes in blood sugar.
Using smaller plates, measuring servings, and being mindful of hunger cues can help manage portion sizes effectively.
Eating smaller, more frequent meals can help regulate metabolism. The ICMR suggests having three main meals and two snacks throughout the day, with dinner being the lightest meal.

The role of water in our diet

Adequate hydration is often overlooked but is a key component of a healthy diet. Water aids in digestion, nutrient absorption, and detoxification. The National Institute of Nutrition (NIN) recommends a daily water intake of about 3-3.7 litres for men and 2.7 litres for women, depending on activity levels and climate. Adding water-rich foods like cucumbers, oranges, and melons, and limiting caffeinated and sugary drinks can improve hydration levels.

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