National Nutrition Week is annually observed in the first week of September (1-7). An annual event started in 1982 by the Ministry of Women and Child Development’s Food and Nutrition Board. The aim is to promote awareness about proper nutrition in our diet to main good health and prevent lifestyle diseases.
In recent times, one has seen an increased awareness in the subject of nutrition and diets. Research proves that the rising lifestyle diseases in society are because of wrong dietary habits. So, it is important to have a good knowledge of what constitutes a well-balanced diet that includes various essential nutrients.
Basics of Nutrition
The three macronutrients are carbohydrates (carbs), fats and protein.
These nutrients are needed in relatively large amounts. They provide calories and have various functions in your body.
Here are some common foods within each macronutrient group:
Carbs: 4 calories per gram. All starchy foods like bread, pasta and potatoes. Also includes fruit, legumes, juice, sugar and some dairy products.
Protein: 4 calories per gram. Main sources include meat and fish, dairy, eggs, legumes and vegetarian alternatives like tofu/paneer.
Fats: 9 calories per gram. Main sources include nuts, seeds, oils, butter, ,cheese, oily fish and fatty meat.
How much of each macronutrient you should consume depends on your lifestyle and goals, as well as your personal preferences. Micronutrients are important vitamins and minerals that you require in smaller doses.
Some of the most common micronutrients you should know include:
Magnesium: Plays a role in over 600 cellular processes, including energy production, nervous system function and muscle contraction (
Potassium: This mineral is important for blood pressure control, fluid balance and the function of your muscles and nerves).
Iron: Primarily known for carrying oxygen in the blood, iron also has many other benefits, including improved immune and brain function
Calcium: An important structural component of bones and teeth, and also a key mineral for your heart, muscles and nervous system
All vitamins: The vitamins, from vitamin A to K, play important roles in every organ and cell in your body.
All of the vitamins and minerals are “essential” nutrients, meaning that you must get them from the diet in order to survive.
The daily requirement of each micronutrient varies between individuals. If you eat a real food-based diet that includes plants and animals, then you should get all the micronutrients your body needs without taking a supplement.
Mindful Eating and Fat Loss
Small portions, balanced diet and mindful eating are of ultimate importance. Given below are a few pointers for healthy eating and fat loss.
Protein is important: Weight loss should be about fat loss but not muscle or stamina loss. Eating protein-rich foods like eggs, legumes, lean meat and fish is very important for your diet.
You’re consuming too many calories: You might be eating less or healthy food, but if they’re high in calories and you eat too much or binge-eat, then you won’t lose much weight.
You are still eating sugar: You might be actively avoiding it but sugar sneaks in through processed foods, juices and sometimes even packaged diet food. This is why carefully reading labels of store-bought foods is very important.
Exercise is necessary: A diet is one thing, but if you lead a sedentary lifestyle and don’t exercise enough, it will not lead to adequate weight loss. Stretching, walking and cardio exercises are also necessary.
A good night’s sleep is the key: Getting seven-eight hours of good sleep every night is important for metabolic and cognitive functioning, which in turn aids weight loss. So make sure you don’t compromise on sleep.
You’re not drinking enough water: Drinking enough water boosts the body’s ability to lose weight. It also increases the number of calories you burn and keeps cravings at bay.
You have an underlying medical condition: Hypothyroidism, polycystic ovary syndrome, fibroids, sleep apnea and other medical conditions can hinder weight loss no matter how hard you try. Get a thorough checkup done.
