How to implement the National Nutrition Month 2023 in your daily diet

The theme for National Nutrition Month 2023 is ‘healthy diet going affordable for all’.

A healthy and affordable diet is a must and can be easier than you think, if you keep certain principles of food in mind.

Accessibility cues

The important aspect of affordability and accessibility of food comes from choosing local produce and picking seasonal fruits and vegetables. It is important that the means are affordable; it is not important to opt for costlier alternatives, as there is no correlation between health and expense. Staple items, such as various local and seasonal fruits and vegetables are highly rich in micronutrients and serve as abundant sources of antioxidants and fluids, which are essential at both the cellular and systemic levels. Millets are the best source of fibre and minerals that are crucial for gut health and bone strength. “Plan your meals in advance, make sure you buy your staples in bulk, and choose local especially for fresh produce which is also pocket friendly. Batch cooking and plant-based proteins are like your meal-prep superheroes. Skip pricey snacks and dine out adventures and opt for homemade goodness,” says Gayatri Chona, Nutritionist and Wellness Coach and Co-founder, PHAB.

Do it right

While recklessly eating packaged foods is unfair to your system, you can make smart switches and choices to make sure you get your macros and micros. If you can't make breakfast on a busy morning, grabbing a granola bar and some fruit is better than skipping breakfast altogether or eating junk. “Make sure that 60 per cent of your daily food intake consists of a variety of vegetables, 20 per cent comprises fruits, 10 per cent consists of proteins such as legumes, seeds, and nuts, and the remaining 10 per cent includes cereals and grains. This formula is intended for individuals seeking to support their healing and overcome a health condition. For a normal and healthy lifestyle with a hyperactive routine, allocate 50 per cent of your diet to vegetables, 20 per cent to fruits, seeds, nuts, and dried fruits, and dedicate 30 per cent to sources of protein,” says Shailendra Chaubey, head of Ayurveda, Traya.

Balance matters

Eating healthy is the core to good health but at the same time it should be sustainable and be practical. “One needs to eat all food groups to ensure that one gets both macro and micronutrients. India as a country is highly deficient in protein and healthy fats, so incorporating a handful of almonds will give healthy protein and add on healthy fats which are heart friendly,” says Ritika Samaddar, Regional Head-Dietetics, Max Healthcare, Delhi. The theme for the year recognises that a healthy diet is fundamental to overall well-being and aims to break down barriers that prevent people from obtaining nutritious food. G Sushma, consultant, clinical dietician, CARE Hospitals, Banjara Hills, Hyderabad, says, “set a food budget and stick to it while prioritising nutritious options. Buy in bulk, compare prices, and consider seasonal produce which can be more affordable. Cook meals at home using simple recipes to control ingredients and portion sizes. Cook in batches to save time and money, freezing portions for later use. Use leftovers creatively to reduce food waste and save money and compost or recycle food scraps to minimise environmental impact.”

Overcoming challenges

Implementing an affordable, healthy diet faces several challenges. First, the cost of fresh produce and lean proteins can be higher than processed alternatives. Limited access to affordable, nutritious food in some areas, known as food deserts, is another hurdle. Time constraints and hectic schedules make fast food seem like a convenient choice. “Additionally, cultural preferences and traditions can sometimes conflict with healthier eating habits. Limited cooking skills and knowledge about nutrition can also hinder progress. Finally, policy and economic factors can influence the affordability of healthy options. Overcoming these challenges requires a combination of education, advocacy, policy changes, and community support to make nutritious diets accessible to all,” opines Archana Batra, dietitian and certified diabetes educator based in Gurgaon. It is easy to make the right choices for nutrition — all you need is to be attentive to see the difference for yourself.

Tips

·       Choose whole grains, fresh fruits, vegetables, legumes, and lean proteins.

·       Avoid sugary drinks or sodas, choose water instead.

·       Compare nutrition labels and choose products with minimal additives and sugars.

·       Practise 12-14 hours of intermittent fasting.

·       Incorporate fruits and proteins as breakfast options alternatively.

·       Do not mix cereal and fruits.

·       Steer clear of unplanned, expensive purchases.

·       Pay attention to unit prices and choose the most economical options.