Food and Nutrition
Food & Nutrition
Food and nutrition are vital for safeguarding health and preventing lifestyle diseases. Shantigram offers a variety of dietary plans to meet the health needs of the participants of our Wellness Programs. Diet plays a key role in maintaining good health, and a balanced diet, a diet plan based on the actual health needs of the individual can help prevent many health problems, and also a healthy diet plan could very well support the process of achieving cure from a variety of lifestyle diseases in a step by step manner.
Nutrition is also important in maintaining a healthy immune system, which helps to protect against infections and diseases. A well-nourished body is better able to fight off infections and recover from illness.
Additionally, nutrition plays a significant role in mental health. Studies have linked inadequate diets to the development of depression and anxiety. Eating a healthy diet can also improve energy levels and mood, making it easier to lead an active, happier and fulfilling life.
Some of the diseases which are caused by improper diet habits are listed below:
1. Obesity: Poor food choices, and a lack of physical activity can lead to an accumulation of excess body fat, leading to obesity. Junk food, processed foods, sugary drinks, and a diet high in saturated and trans fats are some of the main factors behind obesity.
2. Type 2 Diabetes: A diet that is high in sugar and refined carbohydrates can lead to insulin resistance and eventually to type 2 diabetes. Insulin resistance is caused by the body’s inability to utilize insulin properly. This results in a high level of sugar in the blood, which in turn causes damage to the vital organs.
3. Cardiovascular Disease: A diet that is high in saturated and trans fats, and sodium, can lead to high blood pressure, high cholesterol, and other conditions that increase the risk of heart disease.
4. Cancer: Certain types of cancer can be caused by a diet that is low in fiber and high in saturated and trans fats. Some studies have linked red and processed meats to an increased risk of cancer.
5. Depression: A poor diet that is high in sugar, processed foods, and trans fats has been linked to an increased risk of depression and other mood disorders.
6. Alzheimer’s Disease: A diet that is high in saturated and trans fats, and sugar can increase the risk of developing Alzheimer’s disease. This is because these foods can cause inflammation in the brain, leading to damage to the neurons.
7. Osteoporosis: A diet that is low in calcium and vitamin D can cause osteoporosis, a condition in which the bones become weak and brittle.
The following are some of the ways of changing food habits:
Changing food habits can play a crucial role in preventing and curing lifestyle diseases. Here are some tips to help you change your food habits:
1. Eat a balanced diet: Include a variety of whole grains, fruits, vegetables, lean proteins, and healthy fats in your diet to ensure that your body gets all the essential nutrients it needs.
2. Minimize consumption of processed foods: Processed and packaged foods are often high in sugar, salt, and unhealthy fats. Minimize their consumption and choose whole foods instead.
3. Reduce intake of sugar: Processed foods, desserts, and sugary beverages can cause an increase in blood sugar levels and lead to several diseases such as diabetes, obesity, and heart disease.
4. Avoid trans fats: Trans fats occur naturally in some foods but are primarily found in processed and fried foods. They can increase the risk of heart disease and other chronic conditions.
5. Eat more fiber: Fiber helps to improve digestion, lower cholesterol, and control blood sugar levels. Some sources of fiber include whole grains, fruits, vegetables, and legumes.
6. Control portion sizes: Eating large portions can lead to weight gain and overeating. Use smaller plates and bowls when eating to control portion sizes.
7. Cook at home: Cooking at home allows you to control the ingredients and portions of your meals. It is also a healthier and cheaper option than eating out.
8. Stay hydrated: Drink plenty of water throughout the day to keep your body hydrated and healthy.
9. Seek guidance from a healthcare professional or registered dietitian: They can help you create a personalized meal plan to suit your needs and requirements.
Role of traditional Indian cuisine for improvement of health:
Traditional Indian cuisine has many healthy eating styles that include raw or uncooked food items. Here are some examples:
1. Salad-based Meals: Salads are a great way to incorporate raw or uncooked food items into your diet. Indian salads usually include a combination of vegetables, fruits, and herbs. Mix it up with different salads or in different combinations with the addition of spiced nuts, boiled sprouts, or boiled lentils.
2. Raita with Meals: Raita is a popular side dish in Indian cuisine made using yogurt, vegetables, and spices. It can be eaten alone or with meals.
3. Chutneys: Chutneys are made from a variety of ingredients such as fresh herbs, mint, coriander, and spices. They can be used as a dip or spread for Indian appetizers or as a side dish with any meal.
4. Lassi: Lassi is a healthy drink made using yogurt, salt, and spices. It is a popular drink in India and can be enjoyed alone or with meals.
5. Chaas or Butter Milk: Chaas or butter milk is similar to lassi but is more diluted and is seasoned with herbs and spices. It is a perfect drink for hot Indian summer days and has many health benefits.
6. Sprouts: You can add sprouted beans into your salads, smoothies, or as a snack by seasoning it with Indian spices.
7. Fermented foods: Foods such as yoghurt or curds, and Dosa batter are some examples of fermented food. They’re rich in gut-friendly bacteria that promotes digestion and a strong immune system.
Health benefits of traditional Kerala foods:
Here are some ways in which traditional Kerala and South Indian cuisine can impact your health:
1. Natural ingredients: Kerala and South Indian cuisine is predominantly plant-based, with a focus on fresh spices, coconut, tamarind, and vegetables. This means that these cuisines are low in fat, cholesterol, and high in fiber, vitamins, and minerals. Eating a diet rich in natural ingredients can lead to improved digestion, better gut health, and a stronger immune system.
2. Variety of dishes: The traditional Kerala and South Indian cuisine is diverse, and involves the use of ample seasonal fruits, vegetables, whole grains, and legumes in a variety of preparations. By consuming a variety of dishes in your diet, you ensure that your body gets a range of nutrients that are required for overall health.
3. Spices and herbs: Kerala and South Indian cuisine is known for their use of traditional spices and herbs in their recipes. These herbs and spices have powerful anti-inflammatory, anti-cancer, anti-microbial, and anti-diabetic properties that can significantly benefit your health.
4. Fermented foods: In Kerala and South Indian cuisine, fermented foods like Appam, Puttu, and dosa batter are popular dishes. These foods have numerous health benefits such as promoting healthy digestion, improving gut health, and enhancing the immune system.
5. Healthy cooking methods: Kerala and South Indian cuisine is characterized by healthy cooking methods like steaming, boiling, and grilling that preserve the nutritional values of the ingredients.
Resorting health and well being by using Millet based meals:
Millet-based meals, also known as ancient grains, have gained significant attention in recent years as a superfood for improving health. Millet-based meals are an excellent source of nutrition and can play a significant role in improving overall health. Including millets in your diet can provide numerous health benefits, including better digestion, improved bone health, weight management, and a stronger immune system. Millets are gluten-free and highly nutritious grains rich in fiber, protein, vitamins, and minerals. Here are some ways in which millet-based meals can improve health:
1. Lower the risk of chronic diseases: Millets are rich in antioxidants, which help in reducing inflammation and oxidative stress in the body. This, in turn, lowers the risk of chronic diseases such as heart disease, diabetes, and cancer.
2. Better digestion: Millets are a rich source of fiber that improves digestion, promotes regular bowel movements, and prevents constipation.
3. Good for bone health: Millets are rich in calcium, iron, and magnesium, which are essential minerals for healthy bones. Regular consumption of millets can help in preventing bone-related disorders such as osteoporosis.
4. Good for weight management: Millets are nutrient-dense and have a low glycemic index. This means that they provide sustained energy and keep you feeling full for longer periods. Consuming millet-based meals can help in weight management and prevent overeating.
5. Gluten-free: Millets are naturally gluten-free and safe for people with celiac disease or gluten intolerance.
6. Boosts immunity: Millets are a rich source of phytonutrients such as lignans and phytic acid, which have immune-boosting properties. Regular consumption of millets can help in improving overall immunity and reduce the risk of infections.
Anti ageing practice of intermittent fasting:
Intermittent fasting is a dietary practice that involves alternating periods of “feasting and fasting”. It has gained a lot of popularity in recent years due to its potential health benefits which are proven scientifically. intermittent fasting can offer several benefits for improving health, including weight loss, reduced insulin resistance, better brain function, enhanced cellular repair, anti-aging effects, and lowering the risk of certain diseases.Here are some ways in which intermittent fasting can improve health:
1. Weight loss: Intermittent fasting has been shown to be an effective way to lose weight. By limiting the number of calories consumed during the feeding window, intermittent fasting helps create a calorie deficit, resulting in weight loss.
2. Reduces insulin resistance: Intermittent fasting has been shown to improve insulin sensitivity, which helps in lowering blood sugar levels. Lower insulin resistance can help in preventing type 2 diabetes.
3. Boosts brain function: Intermittent fasting has been linked to improved cognitive function, increased focus, and reduced risk of neuro-degenerative diseases such as Alzheimer’s and Parkinson’s.
4. Promotes cellular recycling: Intermittent fasting can induce autophagy, which is the process of cellular recycling and removal of damaged cells. This can help in reducing inflammation, improving immune function, and preventing certain diseases.
5. Anti-aging effects: Intermittent fasting has been shown to have anti-aging effects by reducing oxidative stress, promoting cellular repair, and potentially extending lifespan.
6. May reduce the risk of certain diseases: Studies have shown that intermittent fasting can reduce the risk of heart disease, cancer, and other chronic diseases.
In summary, an unhealthy diet that is high in sugar, processed foods, and saturated and trans fats can lead to a multitude of lifestyle diseases. On the other hand, a healthy and balanced diet that is rich in whole foods, fruits, and vegetables can help prevent these diseases and lead to a healthier life.
In summary, a healthy and balanced diet is crucial for maintaining good health and preventing lifestyle diseases. By making conscious choices about what we eat, we can very well ensure our overall health and well-being.
