Every year India celebrates National Nutrition Week from 1st to 7th September to increase awareness about nutrition, its importance in our lives and food safety. With the changing lifestyle and food habits of people, nutrition remains highly challenged. India alone houses about 24% of world’s malnourished population. About 44% of children below the age of 5 are underweight, 52% of women have Anemia. Malnutrition is becoming a concern that needs immediate action. And the government emphasizes on the proper techniques to protect, control and solve the problem of nutrition of the country by helping them better their diet.
Nutrition Weekly Calendar takes you through the importance of key elements of nutrition across a seven days program where you can enhance your diet and take care of your health!
Nutrition Weekly Calendar 2019
The seven days of the calendar focuses on eating the seven key elements of nutrition for getting the essential vitamins, proteins and minerals. Here is how you can enhance your nutritional diet!
| Food Group | Food Items | Functions |
| Cereals | Rice, Wheat, Jowar, Barley, Ragi, Bajra, etc. | Cereals are important sources of energy, carbohydrate, protein and fiber. Cereals contain riboflavin, iron and thiamine known to be important Vitamin B and Vitamin E micronutrients. This needs to be consumed in minimum quantities. |
| Pulses and Legumes | Beans, Rajma, peas, black grams, Bengal grams, lobia, lentils etc. | Pulses are low fat sources of protein. With a low glycemic index, pulses contain double the protein as cereals. They have rich potassium content, and are high on Vitamin C. it is healthier to have them after sprouting. |
| Dairy Products | Milk, butter, curd, cheese, paneer, cottage cheese, etc. | High dose of protein, energy, calcum and vitamins. Dairy products are essential for stronger bones, healthier teeth and balanced growth for a vegetarian. Curd and cottage cheese are also good probiotics. |
| Fruits and Vegetables | Apple, Banana, Papaya, Mango, Carrots, Tomato, gooseberry, Lady finger, Spinach, Berries, etc. and other leafy vegetables | Fruits and vegetables are natural sources of vitamins and minerals for the body. While green leafy vegetables are high in iron, potassium and magnesium, the citrus fruits and vegetables give a dose of Vitamin C and Vitamin D.they also provide ample fibre to add roughage to the food and contain a variety of anti-oxidants. |
| Nuts and seeds | Almonds, pumpkin seeds, cashew, coconut, ground nut, flax seeds, etc. | Known for good fats and high calcium content. nuts and seeds are fibrous and healthy for nutritional balance. They have good amounts of calcium and vitamins. These Monounsaturated fat (Omega 9) are essential to balance healthy cholesterol levels. |
| Meat and Eggs | Eggs, meat, fish, chicken etc. | Meat and eggs have high amounts of protein, fat and iron, vitamins and minerals. It is a major source of energy that helps build stronger muscles. |
| Oils | Vegetable oil, ghee, groundnut oil, olive oil etc | Naturally extracted oils have essential fatty acids and a good dose of vitamins. They supply energy and maintain body’s metabolism. Certain oils also help in maintaining a healthy heart |
P.S. Water- the resource of life is one of the most nutritional drinks. About 3-4 liters of water daily is important for healthy and nutritional living.
What you need to know!
National Nutrition Week focuses on curbing the problem of malnutrition, aiding a sustainable living, and adopting a healthier lifestyle. While the world struggles with food safety and wastage of resources, it is important to educate and spread awareness about the quality of food and its preservation.
Article By Dr. ManojKutteri, Wellness Director at Atmantan Wellness Centre.
