Take note of these expert tips to make your diet healthier and more nutritious

It is often advisable to make changes, but even a small change can be difficult. Before the pandemic broke, the main reasons for changing diet and lifestyle were either to lose weight or to tackle a specific medical problem such as high cholesterol, blood sugar or others. diseases. In the wake of the pandemic, interest in improving one’s diet to improve overall health and immunity is at an all-time high and this is the opportunity to make a change and stick to it. Making a change now could be easier than ever.

When it comes to diets, the traditional Indian diet has been quite balanced and nutritious, but over the years the quality of the Indian diet has been lacking in many ways. Usually, these diets lack protein, both in quality and quantity, confirmed by numerous surveys. Another big problem is that a large part of the Indian population (women and children) is anemic due to the lack of iron, folic acid and vitamin B12.

World Health Day 2021: Here are some tips that can help ensure healthy eating

1. Make sure every meal includes a good quality source of protein. Take it easy on the carbs. Add enough protein sources like dals, soybeans, milk, curds, nuts and seeds. This will ensure satiety and help you meet your daily protein needs.

2. Absorption of iron Vegetarian origin is limited, so you can improve your iron absorption by pairing iron-rich foods with a source of vitamin C sources (fresh chutney, citrus, or adding lemon juice to the dal).

3. A conscious effort to include vegetables at the very beginning of a meal, we will make sure to eat enough. For those who don’t like vegetables, some unconventional preparation methods like making a dip or adding it to breads work well.

Also read: World Health Day 2021: 5 Foods You Should Never Have If You Have Diabetes

4. In addition to nuts, their less decorated cousins ​​- seeds (flax, watermelon, sunflower, etc.) deserve your attention. They provide adequate fats of zinc, magnesium and omega-3. Make it part of the snack menu.

5. Use Fresh ingredients and avoid ultra-processed ready-to-eat foods.

6. Fermented foods are also great additions to the daily menu.

Also read: World Health Day 2021: 5 Rules for a Healthy Body and Mind

Despite all the good intentions, there will likely be obstacles to this process of change. Some of the most common are:

1. Not having enough time

Incorporate the desired new activity into your already existing routine. For example, if you need to whip up a healthy snack, boil some channas while you work in the kitchen so that the effort of snack preparation isn’t a separate allotment of your time.

2. Healthy food is boring

Many complain that eating healthy foods is boring and unappetizing, and therefore unsustainable. In such cases, don’t just take unhealthy favorites off the menu. All you have to do is replace the recipe with healthier ingredients. If you like bread, you don’t have to cut it completely, but you can substitute mayonnaise for hummus or yogurt dip in your sandwich. Reducing the portion sizes of less desirable foods can help achieve the goal.

Also read: World Health Day 2021: 5 Reasons Why Hydration Should Be Your Top Priority

Improving health through diet modification is easy and doable with minor changes in the daily routine that don’t strain your time and resources.

(Neelanjana Singh is a nutrition and wellness consultant and author of “ Our Kid Eats Everything!)

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