Expert

Expert Tips On Nutrition And Eating Habits

Adding fruits and raw vegetables to your daily diet can make a huge difference. Read ahead to know more.

Tanya Srivastava
Written by: Tanya SrivastavaPublished at: Sep 14, 2022Updated at: Sep 14, 2022
Expert Tips On Nutrition And Eating Habits

Every organism needs nutrition for survival and almost every organism knows what to eat. But only a small percentage of people have proper knowledge about healthy eating. 

Rather than giving up certains foods, focus on adding more natural food to your diet. Chemicals and preservatives, used in many packed foods put a ton of pressure on the liver and kidney over a period of time.

Food to incorporate in daily diet

In an exclusive interaction with OnlyMyHealth, Neelam Ali, Dietician, Noida International Institute of Medical Sciences, explains that adding fruits and raw vegetables to your daily diet can make a huge difference. But if someone has kidney disease, he must take doctor’s advice first.

1. Taste the Rainbow 

Consume a colourful diet. Colour your plate with a variety of fruits, vegetables, nuts, whole grains, lean meats, and fish. Sauté your vegetables in garlic and vegetable oil, but stay away from margarine and butter substitutes. Increase your consumption of lean proteins and flavour your dishes with a variety of spices, such as cumin or rosemary, instead of too much salt. The more colour, the better!

Cut back on sugar and refined carbohydrates (white rice, bread, and products with added sugar), and replace them with whole grains. Oats are a nutritional powerhouse. 

Many low-fat products available in the market, such as diet bars, grain bowls and cereals, contain a lot of added sugar and/or refined grains.

2. Prioritise Potassium

Don’t spend an extra amount of effort trying to cut sodium down from your diet unless you have been diagnosed with hypertension or heart disease. Instead, try choosing food items that are good sources of potassium. They may include baked potatoes, coconut water, white beans, bananas, dates, and low-fat or non-fat yogurt. 

Most Indians consume too much sodium (which is found in high amounts in processed foods) and not enough potassium. A delicate balance of these two electrolytes is needed for optimal vascular health. Cutting out sodium (salt) shows only small, insignificant effects in healthy people. 

Expert Tips On Nutrition And Eating Habits

Also read: Vitamin D Deficiency: Symptoms, Causes, And Treatment

3. Eat More Plants

A whole-food, plant-based diet has many potential health benefits. From decreasing the risk of hypertension, heart disease, to controlling diabetes and cancers. It also helps in achieving ideal body weight. 

Many of these foods may also have the health benefits of boosting immune function in the body, which everyone would benefit from. Starting this diet at a younger age can in turn also help in preventing several diseases and, at a later age, may help in reversing diseases like diabetes and hypertension.

4. Understand the Impact of Food 

The food we eat and the drugs we ingest — for example the indiscriminate use of antibiotics to treat viral infections like the common cold — can adversely alter the biomes and change immune responses to many things in the body. Adding whole grains, lentils, vegetables to your diet can aid your gut, cardiovascular health, and immune system of the body.

The famous phrase, "You are what you eat" is an expression that is often deployed mockingly. However, what we eat has major effects on our bodies, which is why we need to take care of our mind and body each  and every day.

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