How to Eat Right to Fight Undernutrition and Obesity?

India faces a unique challenge - malnutrition in two forms. While a significant portion of children battle undernutrition, there's also a rising trend of overweight and obesity. This "double burden" of malnutrition can be tackled through a simple solution: a healthy diet.


(Image Source: The Quint )

The latest Dietary Guidelines for Indians (DGIs), developed by the Indian Council of Medical Research (ICMR), offer a roadmap for healthy eating. Let's explore what these guidelines recommend and how they can help us fight both undernutrition and obesity.


The Problem on Our Plates

Our current diet relies heavily on cereals (rice, wheat), often exceeding recommended levels. This leaves little room for other essential food groups like pulses, vegetables, fruits, and nuts. This lack of variety leads to micronutrient deficiencies, like iron and folic acid, causing anemia. At the same time, the easy availability and aggressive marketing of unhealthy, processed foods high in sugar, fat, and salt (HFSS) are making matters worse. These foods contribute to weight gain and increase the risk of chronic diseases like diabetes.


The Power of a Balanced Plate

The DGIs recommend a balanced diet that includes a variety of foods from at least eight groups. 

Here's a breakdown of what your plate should ideally look like:


-Half your plate: Vegetables, fruits, green leafy vegetables, roots, and tubers. These are packed with essential vitamins, minerals, and fiber.

-The other half: Cereals and millets (like jowar, bajra, ragi), pulses (dal), lean protein sources (fish, chicken), eggs, nuts, healthy fats (oils), and dairy (milk/curd).


Benefits Beyond the Plate

Following the DGIs goes beyond just fighting malnutrition. Here's what you can expect:


-Reduced risk of chronic diseases: A healthy diet can significantly lower your risk of heart disease, high blood pressure, and type 2 diabetes.

-Improved energy levels: Getting the right nutrients keeps you energized throughout the day.

-Stronger immune system: A balanced diet helps your body fight off infections and stay healthy.



(Image Source: The Smile Foundation)

Making it Work for You

The DGIs are a practical guide, not a rigid rulebook. Here are some tips to incorporate them into your daily life:


-Shop smart: Plan your meals and buy fresh, seasonal produce. Choose whole grains over refined ones. Limit processed foods.

-Cook more at home: This gives you control over ingredients and portion sizes.

-Read food labels: Be aware of added sugars, fats, and salt in packaged foods.

-Make small changes: Start by incorporating more vegetables and fruits into your diet. Gradually reduce your intake of processed foods.


Together, we can create a healthier India, one balanced plate at a time!


This article is for informational purposes only and does not substitute for professional medical advice. Always consult your doctor before making any changes to your diet or lifestyle.**


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