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We are in the middle of National Nutrition Week (NNW) which is marked every year, from 1-7 September, to raise public awareness about the importance of nutrition.
The cornerstone that determines a person’s entire well-being is adequate nutrition. An unhealthy diet increases the risk of sickness and morbidity, a balanced and diverse diet enhances our quality of life.
The theme of NNW 2023 is “Healthy Diet Going Affordable for All.”
The Food and Nutrition Board, a division of the Indian government’s Ministry of Women and Child Development, organises NNW every year. National Nutrition Week was started in 1975 by the American Dietetic Association (ADA), now known as the Academy of Nutrition and Dietetics.
In 1980, the idea of National Nutrition Week was enthusiastically received by the general public, and so the celebrations were expanded to a whole month. In 1982, the government began a number of activities to inspire, inform, and educate people about a nutritious diet and its link to lifespan and good health thus kicking of National Nutrition Week in India
We can utilise this week as a way to educate ourselves and people around us on the importance of good nutrition, the importance of eating a nutritious diet and share tips to help improve our diet.
It is now a known and well accepted fact that processed and refined foods need to be axed from our diets and we need to embrace whole foods (fresh, local and seasonal produce), with less additives and chemicals that cause inflammation to our digestive processes, brain and body.
Check the labels when possible and get more informed about nutritious food choices. Remember there are plenty of food available that are delicious and provide good nutrition so you don’t have to feel that you are depriving yourself of tasty cuisines.
Here are some nutritious foods you can add to your daily diet:
Spinach, Kale
Packed with vitamins A, C, and K, as well as iron, calcium, and fibre, spinach and kale helps boost the immune system, improve bone health, and supports digestion. In general all leafy greens are excellent as a nutritious food choice.
Salmon, Tuna, Mackerel
Rich in omega-3 fatty acids, vitamin D, and protein, “oil” fish have good fats that promote heart health, improve brain function, and reduce inflammation. Foods rich in omega-3 also include chia seeds, eggs.
Avocados
Avocados are possible the one fruit that can help the human body in countless ways. They are brimming with at least 16 nutrients vital to our key systems’ functioning. Key nutrients, include healthy fats and fibre. They also contain anti-inflammatory and antioxidant compounds and may help reduce heart disease risk.
Eggs
Most experts advise you to choose free-range eggs as they provide optimum nutrition. There is not much value in consuming eggs whose chicken feed on rubbish and are given shots of chemicals and antibiotics. Along with milk, eggs contain the highest biological value (or gold standard) for protein. Along with choline iron, vitamins, minerals, and carotenoids, eggs are also a powerhouse of disease-fighting nutrients like lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults.
Greek yogurt
High in protein, calcium, and probiotics, Greek yogurt supports gut health, strengthens bones, and aids in weight management. You can also make yogurt at home as nothing beats the nutrition of home-made dahi.
Blueberries
Loaded with antioxidants, vitamins C and K, and fibre, blueberries enhance brain function, protect against oxidative stress, and improve heart health.
Quinoa and millets
A complete protein source, containing all essential amino acids, quinoa offers a good source of fibre, iron, and magnesium. It aids in weight management, supports digestion, and improves blood sugar control.
Millets are gaining popularity as they offer a valuable nutritional benefits and can be incorporated into a balanced diet.
Almonds and Walnuts
Packed with healthy fats, fibre, and vitamin E, almonds and walnuts boost heart health, aid in weight management, and promote clear skin.
Lentils and legumes
A great source of protein, fibre, iron, and folate, lentils and legumes support heart health, aid in digestion, and help stabilise blood sugar levels.
Sweet potatoes
Rich in vitamins A and C, fibre, and antioxidants, sweet potatoes improve eye health, boost the immune system, and promote healthy skin.
Chia seeds
Containing fibre, healthy fats, and iron, chia seeds aid in digestion, promote satiety, and support brain health.
Broccoli
Packed with vitamins C and K, fibre, and antioxidants, broccoli strengthens the immune system, supports digestion, and aids in bone health.
Fruits and vegetables
Add a generous serving of fresh and seasonal fruits and veggies to your diet. This food group is essential to nutritious living.
These are some important foods that can benefit our health by providing essential nutrients, vitamins, and minerals crucial to maintaining optimal bodily functions.
They support a strong immune system, promote heart health, aid in digestion and weight management, enhance brain function, improve blood sugar, boost bone health, help burn fat, and offer various other benefits for overall well-being.
