Food is a fundamental right and is critical in shaping and determining the health and nutrition outcomes of the country. We are what we eat and our eating habits can make or break our health. Eating habits of Indians, especially women, are not healthy as around 10% of them consume fried foods daily and 36% weekly, according to the National Family Health Survey (16 th January, 2018 – Most Indians eat unbalanced diet). “Poor diet is the leading risk factor for deaths in the majority of the countries of the world,” says study author Ashkan Afshin of the Institute for Health Metrics and Evaluation at the University of Washington. Unhealthy diets are “a larger determinant of ill health than either tobacco or high blood pressure,” he says. Poor nutrition will also contribute to stress, tiredness and low work output.

Eating healthy food helps us attain better mood and energy levels as it improves our emotional and physical health. Eating well and having a healthy lifestyle helps us feel active and brings a big difference to our long-term health. Fruits, vegetables, greens, nuts and whole grains that are rich in Micronutrients (vitamins and minerals) and Phytonutrients regulate immune function, keep inflammation under control and prevent tissue damage, and also increase beneficial probiotic bacteria in the intestine. In addition, “green vegetables and fruits intake, which provides good fibre content and essential vitamins, could prevent diabetes, obesity, liver disease and cancer as well,” said Anoop Misra, Chairman at Fortis-C- DOC, Centre for Diabetes, Metabolic Diseases and Endocrinology.

The Eat-well plate is a guide that applies to population of all ages irrespective of their height, weight and eating habits. The eat-well plate shows different types of food that we need to eat, and in what proportions to have a well-balanced and a healthy diet, which includes,
1. One half of the plate comprising fruits and vegetables, leafy vegetables, roots and tubers, and other vegetables
2. A quarter plate cereals
3. The remaining quarter plate consisting of protein rich foods such as pulses, legumes, eggs, flesh foods and nuts
4. Moderate amounts of varieties of vegetable oils/fats
5. A glass of milk or milk products such as curd, paneer etc.

Based on ICMR-NIN ‘My Plate’ recommendations, the cereal intake should be not more than 40% of the total energy, while for pulses, eggs and flesh foods the total energy percentage can be around 17%, total fat intake should be less than or equal to 30%, while milk and milk products intake should be more than or equal to 300ml/day. As for vegetables including green leafy vegetables, tubers (excluding potato) the intake should be 350g, fruit intake should be 150g and nuts intake should be 30g per day.

Follow these useful dietary and lifestyle guidelines for a healthy life and better immune function:
1. Ensure substantial servings of fresh fruits and vegetables, and prefer whole grains. The Micronutrients and Phytonutrients available in these play an important role in several metabolic pathways that help in optimal immune function.
2. Limit the consumption of highly processed foods, avoid fruit juices and carbonated beverages that are high in fat, salt and sugar, and are poor in nutrients.
3. Maintain ideal body weight. Being underweight or overweight/obese impairs immunity and increases inflammation. (Less than 18.5 BMI is undernourished, and more than 25 is overweight for Indians).
4. Body should be kept hydrated with adequate intake of water for good immune response to any infection.
5. Moderate physical activity/yoga will help ease stress, relieve anxiety and promote relaxation.
6. Smoking and consumption of excess alcohol must be avoided, as it adversely affects the immunity and increases the risk and severity of infections.

Healthy eating combined with positive lifestyle habits and adequate exercise can protect us from developing obesity. As La Rochefoucauld quoted, “To eat is a necessity, but to eat intelligently is an art”, let us make healthy food choices and pick healthy over unhealthy food for a better living.

Author: Alida Tina Peres, is an Associate Consultant at Food Safety Works. She looks into implementing plans on how to improve food safety and hygiene at schools.