The numbers in this video is scary leaving us in a state of emergency. Besides community outreach and mass level healthy eating compaign, it is time for each one of us rethink and bring about changes and shifts in our food intake and choices that we make to cook and fill up our meal plates, these are little shifts but can make big impacts:
Processing grains may imporves its texture, looks, taste and shelf life but destroys many important vitamins as well as removes the bran from the grains.
Whole grains provide a substantial amount of undamaged vital nutrients dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).
Replace with chilka wali moong, masour and mash that is with their husk still on for getting the maximum benefits from the fibre
We eat chickpeas and black gram, these are good, continue eating these in the same form that is whole.
Half of our meal plates should be vegetable and fruits.
We can get same taste and texture cooking in hot (not boiling) oil.
These are sweet however, also contain nutrition, and are not empty sugar.
Taking a 45-50gms of protein every day is important to maintain good health. Select good fat free and lean sources of proteins.
Though rich in good fats and proteins, we don’t need so much of it, 2-3 servings of low fat dairy in total including the ones we add in our Tea Coffee and deserts are enough.
Include low fat skimmed milk, cottage cheese, strained or greek yogurt in meals.
The latest trend is that soda cans, bottled packaged, juices and sugary drinks are a significant part of every meal table and school canteens.
Cut down all carbonated boxed, bottled juices, vitamin water from your lives. Drink plenty of water, 64 ounces a day minimum. Fresh juices taste and sound good and fresh, however, don’t waste all the great fibre from the fruits by drinking them. Eat your fruits rather then drinking them.