There are more than 2.5 billion malnourished people living in the world. 800 million undernourished, 2 billion Overweight or obeseAnd 2 billion have Micronutrient deficiency..Globally, poor eating habits are the cause Morbidity Mortality due to improper consumption of nutritious foods and excessive consumption of harmful foods. Modern food production also poses risks to the planet.
According to the Environment of India 2022, nearly 1.7 million people die each year in India due to dietary risk factors and illnesses caused by obesity. FigureA collection of statistics published annually by the Center for Science and Environment (CSE) and DownToEarth magazine.
Lifestyle-related diseases include respiratory illness, diabetes, cancer, stroke, and coronary heart disease, according to the report. When it comes to diet, it’s low in fruits, vegetables and whole grains, and high in processed meats, lean meats and sweet drinks. Regarding weight, Underweight, overweight, or obese.. According to the report, 71% of the population in India cannot eat a healthy diet. The lowest number in the world, the average Indian diet is deficient in fruits, vegetables, legumes, nuts and whole grains.
Eat-Lancet Reference Diet
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premiumRebuilding the food system for better health and environmental outcomes is one of the most important global challenges of the 21st century. To assist in the change EAT-Lancet Committee We have set out to identify a universal reference diet that is healthy for both humans and the planet, minimizes the risk of chronic illness, and maximizes human well-being.
EAT-Lancet’s reference diet is plentiful Fruits and vegetablesProteins and fats come primarily from vegetable foods, unsaturated fats come from fish, and carbohydrates come from whole grains. With improved agricultural practices and reduced food waste and losses, the Commission estimates that this diet will meet the needs of an estimated 10 billion people by 2050. However, it also points out that a healthy diet must be available and affordable for low-income countries, also to have a real impact.
It brings us eight tips to make our diet more cost-effective and healthier.
eat A balanced diet, According to Eat-Lancet, it’s a need for time. A healthy diet equates to affordability and accessibility. India produces a variety of nutritious foods, but lack of nutritional education and financial resources leads to a lack of essential nutrients in the diet.
1.1. Include millet: Whole grains such as millet (jowar, bajra, ragi, nachni, etc.) are nutritional drivers rich in vitamins, minerals, fiber and antioxidants.various Health benefits It is associated with whole grains, including type 2 diabetes, heart disease, and a reduced risk of cancer. Flour and white rice can be replaced with millet for maximum health benefits. In addition, millet is affordable, SustainableAnd eco-friendly.
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2.2. Include legumes: Indians consume a variety of legumes. They are a rich source of B vitamins, minerals, fiber, and antioxidants.Consuming them can be met daily protein And textile needs. Legumes are abundantly available in India at reasonable prices.
3.3. Eat eggs: Eggs are incredibly healthy, nutritious, foods available worldwide and provide all the essential amino acids and micronutrients.Comparison of combined calories breakfast It shows that the egg comes out on top. Throughout India, the cost of an egg ranges from 4 to 6 Indian Rupees, which is reasonable for most people.
4.4. Eat peanuts: Nuts and seeds are an integral part of a healthy and balanced diet. Dried fruits such as almonds, walnuts and pecan nuts, cashew However, there is a cost. Peanuts are an excellent alternative to these nuts and are rich in excellent fats, proteins and minerals.
5.5. Seasonal fresh ingredients: Buying seasonal fruits and vegetables is a wise strategy to ensure a healthy diet and money savings. Fresh foods are more flavorful and nutritious.Procuring seasonal fruits and vegetables from local farmers’ markets is cost effective and produces less Carbon footprint In the same way.
6.6. Cook more: If you try something new, it loses its monotony and becomes a hilarious way to add more diversity. Daily meal.. Creating new healthy recipes on the weekends is a step towards making relaxing, healthy choices and a fascinating activity shared by the family.
7. Avoid waste: Waste food It has become a daily habit. Between harvest and retail alone, about 14 percent of all food produced in the world is lost. In a world where millions of people are hungry every day, reducing food loss and waste is essential. In addition, reducing food loss is important to reduce greenhouse gas emissions. Buy only what you need, store food properly, use leftovers, and avoid bulk orders.
8.8. Avoid refined white sugar: Stay away from lots of food and drink Purified sucrose.. The addition of sugar is directly associated with non-communicable diseases such as type 2 diabetes, hypertension and heart disease. There is no nutrition other than empty calories.
In India, the affordability of a healthy and balanced diet is a public health concern. However, a healthy diet is possible with a good knowledge of the nutritional components of various foods and their combination to meet individual dietary needs. Poor economic conditions can be a determinant of an unhealthy diet, but lack of awareness is also a factor.
Comprehensive strategies, including mass nutrition education, public and private stakeholder involvement, and the availability of safe and nutritious foods, are important to ensure food security for all.
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