The diversity of Indian food is not only climate friendly but also rich in health benefits. While protein-rich pulses of different colors, fiber-rich seasonal vegetables, wheat, barley, millet, ragi, porridge etc. are popular in North India, idli, dosa, dal, sambhar and chutney prepared from rice are widely used in South India, while in the eastern-western and northeastern regions, the consumption of fish and many types of coarse grains forms the basis of nutrition. Brahmanand Mishra is discussing …

According to the recently released Living Planet Report-2024, the Indian way of food consumption is the most environmentally friendly. The report also warns that the way the consumption of fat and sugar is increasing across the world, the problem of obesity is now taking the form of an epidemic, which is also the root cause of countless diseases. Currently, 2.5 billion adults are overweight and 89 crore people have become obese. The report also mentions the National Millet Campaign promoting India's traditional grain, which emphasizes on healthy and environmentally friendly food consumption.

The diversity of Indian food, its spices and dishes are not only delicious but also nutritious. This is why people from all over the world are eager to know and understand the local cuisine. But, in the last few decades, the way sugar and carbohydrates have become more prevalent in Indian food, it is also creating health concerns.

Health experts insist on traditional food instead of this type of food, which helps in strengthening the body's immunity and keeping the body and mind healthy. The innumerable cells of the body require a variety of food and nutrients, so to stay healthy, your plate should contain local food along with seasonal vegetables, fruits etc.

Importance of grains in Indian thaali

There is a tradition of many types of coarse grains including millet, sorghum, nachni, ragi in different parts of the country. In this era of low-carb diet, people start avoiding rice to lose weight, but it is not necessary that they will be successful in this. We have a tradition of eating dal-rice, rajma-rice for centuries. These are better sources of protein and essential amino acids.

What is Indian Thali

A traditional Indian thali usually consists of two or three types of pulses, vegetables, some rice or roti or both. Chutney, salad, pickles and papad also occupy some space in the thali. But, restaurant culture has spoiled both the size and food proportion of the thali. Know the main components of the thali:

• Oils: There are many healthy oils used in our food like mustard, groundnut and coconut. However, today processed edible oils are posing the biggest challenge to health.
• Salt: Black, pink and rock salt are used in India. Later, the use of refined salt increased, which is making food unhealthy.
• Curry: Curry prepared with the right ingredients and proper amount of oil is considered good for immunity. It reduces inflammation. Curry prepared with curry leaves, tomatoes, black pepper, garlic, turmeric and other Indian spices is beneficial for health.
• Wheat: There is a belief that wheat causes inflammation, although this depends on how it is processed. Homemade rotis made from whole wheat flour are better than bread.
• Pickles and chutneys: Pickles prepared with black salt and oil are considered probiotic food. Similarly, chutneys prepared with green leaves, seeds etc. are tasty and healthy.

There must be a balance in diet

Dr. Swapna Chaturvedi, Senior Dietician, AIIMS, New Delhi

A new nutrition guideline has been issued for Indians this year. Earlier there were five or six food groups, now 10 food groups have been mentioned. Spices and herbs (medicines) have also been included in this. These food groups have a total of ten categories of grains, pulses, milk and its products, vegetables-fruits, fats and oils, sugar and spices etc. We call a meal a balanced diet only when we include some food from all the groups in the plate.

In a balanced diet, carbohydrates are the most important component, which act as fuel in the body, it should be 55 to 60 percent, second, protein should be 15-20 percent and fat should be 25 to 30 percent. It should be kept in mind that this balance should be maintained in the food. However, dieticians plan therapeutic diets, which are decided according to the person and his condition. If it is a diabetic diet, then starchy things like potatoes, rice, sweet potatoes, sugar etc. are removed from it. Pulses, cereals, millets are included in the remaining food. Milk or its products should also be consumed. People who want to lose weight or are ill, their diet plan is a little different.

Keep these things in mind while eating

How much milk should be consumed

If someone wants to gain weight then they should take full cream milk, but if someone is sick, has heart disease or is diabetic then they should take low fat milk i.e. toned or skimmed light milk. Half a kilo of milk is necessary in the diet of an adult every day, it can also be in the form of buttermilk, curd, lassi. Apart from this, one should eat 25 to 50 grams of cheese.

Protein needs

If the child is a growing child or a teenager, then he can be given two eggs. 25 to 50 grams of fish or chicken can be eaten twice a week. Meat should be avoided, especially for those who have any health problem, because it contains high cholesterol. If you are a cardiac patient or diabetic, then you can take two white eggs. But, keep in mind that we get good quality protein only in milk and its products.

Intake of pulses and vegetables

If you are a vegetarian, you can have two bowls of pulses, soya beans, roasted gram, sprouted pulses, gram flour etc. Talking about fruits and vegetables, they play a very important role in our diet. They help in protecting us from diseases and strengthening our immunity, as they contain antioxidants, vitamins and minerals.

Colourful fruits and vegetables

The more colourful fruits and vegetables you eat, the better it will be for your health. Nowadays people drink fruit juice, there is no need for that. If you eat fruits, you also get fiber. If you have diabetes, then avoid eating some fruits, such as banana, mango, grapes, sapota, dates etc. ICMR says that one should consume half a kilo to three quarters (500-750 grams) of fruits and vegetables every day. That is, three bowls of cooked vegetables should be taken in a day and at least 200 grams of salad in both the meals and two medium-sized fruits should be taken daily.

Seasonal fruits and vegetables have different benefits. For example, beta carotene is found in spinach, vitamin A and lycopene is found in tomatoes. Different nutritious elements are found in such colorful fruits and vegetables.

How much fat is in the diet

A healthy person can take eight to 10 spoons of fat, but those who want to lose weight or have any health problem should take only three to four spoons of fat. One spoon is considered to be five grams, that is, 15 to 20 grams can be taken. The use of sugar should be avoided, especially those who are overweight.

What should be the amount of grains in the plate

The amount of grains depends on your body structure i.e. height and weight. An adult can eat 8 to 10 rotis in a day. If we understand its calculation, then height (cm)-100. That is, if a person's height is 160 cm, then subtracting 100 from it gives 60, hence his ideal weight should be 60 kg. The food of that person is also determined accordingly.

How much food do you need

If the lifestyle is sedentary then the weight is multiplied by 25, if someone is moderate i.e. he is mobile then by 30 and if someone does more physical labour then by 35 or 40, which gives the total calories. After dividing it then 55-60 percent carbohydrates, 15-20 percent protein and about 25-30 percent fat is decided. The dosage of roti is different for everyone. But some things are fixed like half a kilogram of milk, 25 to 50 grams of paneer, two white eggs or 50 grams of chicken, two bowls of pulses daily, fruits and vegetables from 500 to 750 grams.

Don't ignore breakfast

The most important meal after waking up in the morning is breakfast. Some people think that not having breakfast will reduce their weight, but doing so can be harmful. Eating breakfast provides all the nutrients at the beginning of the day, secondly the body needs food after a long gap of the night. If this is not done, the brain does not get glucose.

It is necessary to keep eating at short intervals

Earlier we believed that food should be taken only three times a day- breakfast, lunch and dinner. But now new scientific studies show that it is better if we divide the food into many parts and keep taking it at small intervals throughout the day. After breakfast at 8 o'clock, you can take fruits, buttermilk or roasted gram, almonds, walnuts or fruits till 11 o'clock. People who have lunch directly after breakfast, eat more food at one time due to hunger. In such a situation, the entire plan of weight loss fails.

Why physical labor is necessary

We Indians have a higher fat percentage than the western countries. Our body fat is more than 30 percent, so we need to be more cautious about physical activities. One should exercise for one hour every day, it can be half an hour in the morning and half an hour in the evening. The quantity of food should be kept balanced. The use of packaged and synthetic food should be avoided.

Be careful if you are eating outside

People who eat outside think that the more variety they order, the better it will be. Instead of doing this, one should pay attention to quality. Every effort should be made to avoid the three white poisons- refined flour, sugar and salt. It would be better if millets are taken instead of refined flour. If you participate in social events, then you should take more salads and avoid oily and spicy curries. Our traditional system of food is better. Cakes, pastries or bakery products are harmful.