Proper nutrition and portion control are important aspects of a healthy lifestyle

“Teacher, give me some popcorn and a big cola.” You hear this a lot on multiplexes, and it even makes you wonder if this guy eats popcorn alone or shares with friends. Well, if this person eats that much alone, it’s definitely a cause for concern.

This is just one example. More and more Indians are eating out or ordering food these days. According to his 2021 report from NRAI (National Restaurant Association of India), an Indian eats out at least seven times a month. Developing countries such as India are undergoing rapid urbanization and lifestyle changes. The lack of time to cook at home and the easy availability of packaged ready-to-eat foods have increased consumption of processed foods in a number of ways over the past decade. Online food delivery apps have become a part of our daily lives and, thanks to their amazing technology and marketing skills, it seems we can no longer live without them.

Consume foods high in salt, sugar and fat. Lack of physical activity and tobacco and alcohol consumption increase the risk of NCDs (non-communicable diseases) such as diabetes, cardiovascular disease, cancer and respiratory disease. The last decade has seen a major shift in morbidity patterns from infectious diseases to NCDs. Urban India’s population has reportedly seen an increase in obesity, diabetes, cardiovascular disease, and cancer. that it is increasing. Diets have changed, with children consuming more simple carbohydrates and fatty foods and eating less vegetables and protein. More and more children are becoming Nearly 10% of her adolescents are pre-diabetic, 5% are obese, and 75% are inactive, according to a CNNS 2019 report. Adding to the problem, children also suffer from micronutrient deficiencies such as vitamin A deficiency and anemia.

Nutrition is a basic human need and a prerequisite for a healthy life. A proper diet is essential for optimal growth, development, maintenance of physical function, and to remain healthy and active. However, it should be noted that nutrient requirements vary by age, gender, physiological state, and physical activity. potion) must be known. When all the necessary food groups are plated in proper proportions, a balanced diet is achieved.

Here are some payoffs of balancing poshans and potions.

• It boosts energy, improves body function, strengthens the immune system and prevents weight gain.
• reduce malnutrition
• It prevents the risk of developing diabetes, high blood pressure, heart disease and cancer.
• Improved cognitive function

How do you balance proper nutrition and portion management?

Carbohydrates, proteins, fats, vitamins, minerals and fiber are important nutrients (portions) that we need every day to keep us healthy.

So remember this:

Carbohydrates are the “GO” food – cereals/grains/millet to fuel your day.pulses/dal; root vegetables and fruits

Fill only a quarter of your plate with carbohydrates (chapattis, rice, sweet potatoes, ragi, jowar, etc.).

Replace white rice and wheat with complex carbohydrates such as millet (vajra, jowar, ragi).

Protein is a “growth” food. It grows on protein sources such as legumes, legumes, legumes, dal and soybeans to boost immunity.eggs, meat, fish

Include 1 katri of any protein source in each meal (2-3 servings per day). Heart disease.

Eat at least 3-4 servings of vegetables and 2 servings of fruit.

Milk and dairy products – in all its forms, should be part of each meal.

Breakfast and snack time with tea/coffee/milkshake/cereal.Curd/buttermilk/paneer at lunch and dinner

Take 3 servings of any of these daily. These foods are rich in protein and calcium needed to keep bones, teeth and muscles strong.

Fats and Oils – Eat more vegetable oils, nuts, seeds and fish. These are heart-friendly fats. Avoid red meat, cheese and other animal fats.

Do not exceed 3 teaspoons of oil and 1 teaspoon of ghee/butter throughout the day.

Follow this simple food group portion rule of thumb and you’ll find the perfect balance with Poshan!

end of article