Nourish to Flourish: Celebrating National Nutrition Week

National Nutrition Week is observed in India from September 1 to 7 every year. It is an annual program initiated by the Food and Nutrition Board under the Ministry of Women and Child Development, Government of India. 

The goal of celebrating this week is to raise public awareness of the importance of nutrition and healthy eating habits. 
 

Theme Of The Day

The theme for National Nutrition Week 2024 is “Nutritious Diets for Everyone”. This theme underscores the critical need to make nutritious food accessible to everyone, regardless of their economic status or social background. 
 

What are the most common nutrient deficiencies?

1. Iron: Anemia is caused by iron deficiency. Red blood cells are responsible for carrying oxygen throughout the body's tissues. In this condition, there is a lack of healthy red blood cells.
 

• Foods to manage iron deficiency: Red meats, beans, dark green leafy vegetables like broccoli and beetroot, lentils, chickpeas, and fish are some great sources of iron that can be included in the diet.

2. Calcium: Calcium is an important mineral required for building strong bones and teeth and proper functioning of the heart and other muscles.

Calcium deficiency can cause conditions like osteoporosis, osteopenia, and hypocalcemia (lack of calcium).

• Foods to manage calcium deficiency: Chia seeds, sesame seeds, cheese, figs, beans, lentils, milk, and yoghurt are some rich sources of calcium. 
   

3. Vitamin A: It is an essential nutrient for growth and development, division of cells, reproduction, immune system, and vision.

Vitamin A deficiency can cause conditions like impaired immunity, night blindness, xerophthalmia, etc.

• Foods to manage Vitamin A deficiency: Green leafy vegetables, milk, eggs, fish, cheese, carrots, and tomatoes are some foods rich in vitamin A. 
   

4. Vitamin D: It is essential for regulating the absorption of calcium and phosphate and keeping the muscles, bones, and teeth healthy.

Lack of vitamin D can cause fatigue, muscle pain and conditions like osteomalacia and rickets.
 

• Foods to manage Vitamin D deficiency: Bananas, cheese, red meat, egg yolks, and cod liver oil are some good sources of vitamin D.
   

5. Vitamin B12: This is a water-soluble vitamin, also called cobalamin. It is essential for the formation and maintenance of blood cells and helps in the proper functioning of nerves.

The deficiency of vitamin B12 can cause pernicious and megaloblastic anaemia.
 

• Foods to manage Vitamin B12 deficiency: Eggs, shellfish, meats like chicken and fish, dairy, soy, oats, etc., are some sources of Vitamin B12. 
   

6. Magnesium deficiency: Magnesium is required to maintain normal muscle and nerve function and promote strong bones and teeth structure. It is also responsible for carrying out more than 300 chemical reactions.

Magnesium deficiency can cause health problems like hypomagnesemia, hypokalemia, hypocalcemia, osteoporosis, etc.
 

• Foods to manage Magnesium deficiency: Nuts, whole grains, green leafy vegetables, bananas, legumes, and seeds are rich in magnesium. 
   

7. Iodine Deficiency:  Iodine is essential for the functioning of the thyroid hormone and its production, growth, brain development, regulation of metabolic rate, and maintenance of bones.

Deficiency of iodine can cause conditions like hypothyroidism, goitre, cretinism, decreased fertility rate, etc.
 

• Foods to manage Iodine deficiency: Seaweed, shellfish, table salt, dairy, chicken, and eggs are some sources of iodine.

What nutrients do women need most?

1. Vitamins

• Vitamin D: Vital for bone health, immune function, and hormone regulation. It helps the body absorb calcium and plays a role in preventing osteoporosis.

• B-Vitamins: B6, B12, and folate are essential for energy metabolism, red blood cell production, nerve function, and cognitive health.
   

2. Minerals:

• Iron: Crucial for preventing anaemia by supporting red blood cell production. Women often need more iron due to menstrual blood loss.

• Calcium: Essential for strong bones and teeth, muscle contraction, nerve transmission, and blood clotting.

• Magnesium: Aids in muscle and nerve function, bone health, and maintaining a healthy heart rhythm.
   

3. Essential Fatty Acids:

• Omega-3 Fatty Acids: Promote heart health and cognitive function and reduce inflammation. They are important for brain development during pregnancy and may alleviate menstrual discomfort.

4. Protein:

• Protein is vital for tissue repair, muscle maintenance, and hormone production. It supports a healthy metabolism and helps maintain a feeling of fullness.

5. Fiber:

• Aids in digestion, helps regulate blood sugar levels, and supports a healthy gut. Adequate fibre intake is associated with a reduced risk of heart disease and helps manage weight.

These nutrients are especially important for women due to their unique physiological needs. For instance, during menstruation and pregnancy, iron needs to increase to compensate for blood loss and fetal development. 

Calcium is crucial for women to prevent bone loss, particularly after menopause when estrogen levels drop. Omega-3 fatty acids support heart health and brain function, which can be particularly beneficial for women's cognitive well-being.
 

What are the 10 healthy eating tips?

 Eating a nutritious and balanced diet is important for overall health and well-being. These healthy eating tips can help you towards making wiser food choices and achieve a more balanced diet:

1. Start with a Balanced Breakfast

Kickstart your day with a breakfast that includes healthy fats, proteins, and whole grains. A good and nutritious breakfast can keep you energised throughout the day. Do not skip breakfast, as it may have many negative effects on your body. Options like poha, oats, porridge, and sprouts salads can provide the energy and nutrients you need to begin your day on the right way.

2. Add plenty of veggies and fruits

Try to fill half of your plate with veggies and fruits at each meal. This ensures you are getting a wide range of vitamins, minerals, and antioxidants. You can try colourful salads, smoothies with bananas and other fruits, and roasted veggies as side dishes.

3. Prioritise Home-Cooked Meals 

Home-cooked foods allow you to keep an eye on the quality and quantity of ingredients used. Avoid excessive use of processed ingredients, which can be high in unhealthy fats, sugars and sodium. Explore new healthy recipes and prepare meals that you love in a healthy way. 

4. Include Calcium and Protein-Rich Foods

Make sure you meet daily requirements of calcium and proteins to support bone health and muscle function. Try to include more dairy products, such as milk, cheese, yoghurt, leafy greens, nuts, seeds, and lean proteins, in your diet.

5. Limit Fast and Processed Foods

Limit your intake of fast and processed foods, which are high in unhealthy fats, sugars, and added preservatives. Instead, try healthier options like rajma, methi paratha, and idli sambar.

6. Moderate Unhealthy Carbs, Sugar, and Salt

Avoid food with refined carbs, excessive sugar, and high sodium. Instead, try natural sweeteners like honey and season your meal with herbs and spices instead of excess salt. These changes can even improve your skin and enhance your overall well-being.
 

7. Practice Proper Chewing and Portion Control

Chewing your food properly can help facilitate digestion and improve nutrient absorption. Always monitor your portion size and listen to your body’s signals of fullness. 

8. Eat Small, Frequent Meals

Eating smaller, proportional meals throughout the day can regulate your blood sugar levels and prevent excessive hunger. You can try having protein bars or healthy snacks in between to keep your energy levels steady.

9. Reduce Saturated Fats

Avoid foods that has saturated fats, as they may lead to heart complications and high cholesterol. Choose healthier fat sources like nuts, lean meat and low-fat diary products.
 

10. Stay Hydrated

Drink plenty of water throughout the day to stay hydrated. Aim for at least 2.5 to 3 litres of water daily, and incorporate hydrating foods such as fruits and veggies in your daily meals. Avoid sugary and caffeinated beverages that may cause dehydration.
 

Remember, “Small changes can make a big difference”. Start making small changes today for a healthier tomorrow.

Expert’s take

Dr V. Mohan, Endocrinologist and Chairman of Dr. Mohan’s Diabetes Specialities Centre, states, "A diet rich in whole foods, low in refined sugars, and high in fiber is essential for managing diabetes and reducing the risk of associated complications. Nutritional choices directly affect blood sugar control and long-term health."

Dr. Seema Khedkar, a nutritionist and dietitian at Apollo Hospitals, Hyderabad, stated, "Paying attention to nutrition can add extra years and quality to your life. Some nutrients support your digestive functions and immune system, which will work against the degenerative changes that occur within the body as you age. Other foods help the body fight off disease, inflammation, and bad cholesterol."

Frequently Asked Questions (FAQ’s)
 

1. What is Nutrition Month in India?

In India, Nutrition Month is celebrated through National Nutrition Week, which takes place from September 1 to 7 each year. This week-long initiative, organised by the Food and Nutrition Board under the Ministry of Women and Child Development, aims to promote awareness about the importance of a balanced diet and proper nutrition. 

2. What are the 5 keys of nutrition?

The five keys of nutrition are balance, moderation, variety, adequacy, and hydration. Balance provides diverse food choices in the right proportions, moderation avoids excess, variety covers all nutrient needs, sufficiency meets your body's requirements, and hydration maintains proper water intake.
 

3. What is the healthy diet for 2024?

In 2024, a healthy diet focuses on whole foods, plant-based options, reduced processed foods, personalisation to individual needs, and sustainable choices.

4. What is the average nutritional intake?

Here is the recommended nutritional intake per day for adults:

5.  What are the 4 types of malnutrition?

Malnutrition includes undernutrition, where individuals lack sufficient calories or essential nutrients, leading to conditions like wasting, stunting, and being underweight.

Health Is Wealth

This National Nutrition Week 2024, do the right thing and spread awareness about the importance of nutrients and healthy eating. Ensure that you are eating healthy before looking out for others. Create awareness among your friends and family about how important a well-balanced diet is. 

Nutrition and health are incomplete without physical activity and adequate sleep. Hence, it is essential to follow all the good practices like healthy eating, exercising, and proper sleeping to ensure improved overall health and quality of life. 

“Good food is the foundation of genuine happiness.”

Note: The information provided in this blog is intended for general knowledge. It is important to remember that it should not replace professional medical advice. If you have any concerns about cancer or related symptoms, please consult a healthcare provider.