Nutrition Week Day 2: Foods To Enhance Your Diet

Happy Nutrition week! We know that consuming fried and junk food can lead to many physical disorders. Still, we choose to consume them for several reasons. Do you know many obese people in India are suffering and are susceptible to diseases like heart issues, stroke, digestive problems and many more, which can be fatal if not treated on time? These all are because of unhealthy and careless eating habits. 

Keeping this in mind, we have come up with foods that can help you stay away from these diseases and enhance your diet. 

Table Of Contents 

1. Food To Enhance Your Diet 

2. Food Consumption According To Age 

3. The Final Say 

4. FAQs 

Food To Enhance Your Diet 

Here is a list of foods that will help you to stay healthy and enhance your diet. 

1. Green Leafy Vegetables 

Green leafy vegetables are high in vitamins and minerals. Moreover, they are a rich source of antioxidants, which help to boost immunity and fibre content that aids digestion. You can consume spinach, kale, fenugreek, carrot greens, radish greens, cauliflower green and many more.

2. Fish 

Fish contains omega-3 fatty acids like sardines, mackerel, tuna etc., which assist in lowering the chances of heart issues by reducing the bad cholesterol and increasing the good cholesterol in the body. 

3. Nuts 

Nuts are rich in micronutrients which boost immunity and also have good protein. Therefore, they are considered best for people on a diet. Moreover, some nuts like walnuts and almonds contain MUFA, which curbs the chances of heart issues.

4. Whole Grains 

Whole grains are rich in fibre, good carbs and phytonutrients, which can lower the excess sugar levels for diabetic patients. Moreover,  by combining 2 or 3 whole grain flours, we can get extra nutrients that will enhance the quality of the diet.

5. Oils 

Some oils like olive, canola, sunflower and cottonseed are suitable for the body as they contain both MUFA and PUFA, which are significant for lowering bad cholesterol and promoting a healthy heart. Also, these oils contain polyphenols which act as antioxidants and fight free radicals from the body. 

6. Curd / Yoghurt 

It is an excellent combination of protein and calcium. Moreover, yoghurt is probiotic which aids digestion and keeps the gut microflora healthy. 

7. Legumes and Pulses 

Legumes and pulses are rich in fibre and proteins. These are best for vegetarians and vegans to get the necessary proteins. Studies have shown that they can help reduce the risk of heart disease. 

8. Fruits and Berries 

Fruits and berries are rich in vitamins, minerals and potassium. Therefore, consuming them directly without hassle can provide extra nutrition if added regularly to the diet. 

9. Dairy Products

Dairy products like paneer, milk and cheese contain calcium which helps to strengthen the bones and provide fat. However, they are easy to digest if consumed in controlled portions. 

10. Seeds 

Seeds like flax seeds, chia and pumpkin seeds are great for health. They help to boost mood and promote better functioning of the organs.

Food Consumption According To Age 

Age is a huge factor to be considered to include and exclude certain foods from the diet. Therefore, let us discuss all the age groups and what should be added to enhance the diet.  

1. 20 to 40 Years Of Age 

At this age, there is a lot more requirement of nutrients in the body to manage body functions as people tend to work hard either in education or in professional space. So the need for nutrients also increases as their body goes through a lot of hard work.

2. 40 to 60 Years of Age 

Intake of calcium is required as this is the age when osteoporosis takes place. Other than that, good fats are also needed to provide energy and absorption of specific vitamins, which boost immunity.

3. More Than 60 Years of Age 

As the body ages, more foods rich in fibre, vitamins, and micronutrients are required by the body. As the body slows down, functioning and nutrient deficiency occurs. Therefore, consuming beans, legumes, fruits, milk, and nuts is essential to include in the diet.

The Final Say 

Everyone should include some foods that can enhance their diet. For example, adding nuts and seeds to a breakfast bowl can increase the micronutrients. Likewise, combining two or more nutritious things in one dish can elevate the nutrients to the next level. 

We should also spread awareness by letting people know the benefits of healthy eating and physical activity. 

FAQs 

1. Which top foods help to elevate and boost the diet? 

Foods like nuts, seeds, leafy vegetables and curd help to elevate and boost the diet. 

2. Why is calcium most required at 30-40 years? 

30-40 is the age when osteoporosis occurs, making the bone brittle and susceptible to fractures. Therefore, calcium is essential in the form of milk and its products.

3. How is National Nutritional week celebrated in India?  

National nutrition week is celebrated by proposing initiatives on nutrient deficiencies like vitamins, irons and many more. 

4. At what number does India stand for Global Hunger Index 2021? 

India stands at 101 amongst 116 countries.

5. When was the first National Nutrition week celebrated in India?

The first National Nutrition week was celebrated in 1982.

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