Balanced Diet

: Evolution of Healthy Eating in India

A balanced diet includes all the necessary calories, nutrients, carbohydrates, proteins and fibre in a proportionate amount. It strengthens our immune system and keeps us away from falling prey to diseases of the heart, lungs, blood sugar, brain, etc.

A Healthy and Balanced Diet includes the following:

·         Vitamins, minerals and antioxidants

·         Carbohydrates (starch & fibre)

·         Protein and healthy fats

Types of Foods Constituting a Balanced Diet:

·         Fruits

·         Vegetables

·         Grains

·         Dairy

·         Protein foods

Foods That Are a Big No:

·         Highly processed foods

·         Trans fats

·         Refined grains

·         Added sugar & salt

·         Red and processed meat

·         Alcohol

Traditional Staples to Modern Alternatives

In India, the most preferred household meal is lentil curry with rice (dal-chawal) or vegetable curry with Indian bread (sabzi-roti). You can checkout detailed guide on why to go vegeterian after For a predominantly vegetarian nation, we have a wide variety of options for plant-based diets. However, there is a sizeable portion of health enthusiasts who prefer alternatives like quinoa, soymilk, almond milk and other Western foods, that are known to contribute to a lean and strong body. In fact, they are a fad among weight loss regimes.

Choosing Wise Dietary Fats Over Weight Loss Diets

Did you know that diets like Keto, Zone, Vegan, South-beach, Paleo and GM  (General Motors — a 7-day low-calorie diet) only give an illusion of losing weight in shorter periods? Nevertheless, these quick-weight loss plans are mostly designed to restrict one category of foods and focus more on the other, causing severe malnourishment of one or more nutrients, especially fats.

Since the anti-fat health education initiatives of the 1980s and early 1990s, certain dietary fats have been increasingly recognised as beneficial to health. Examples of such monosaturated fats include:

·         Oils from olives, peanuts, canola seeds and sunflower seeds

·         Fruits like avocadoes

·         Seeds like pumpkin seeds, sesame seeds

·         Dry fruits like almonds and cashews

·         Peanuts and peanut butter

These fats help cut down the bad cholesterol and triglycerides in the blood.

Adopting a Healthy Lifestyle

The only way to be healthy and avoid pre-mature ailments is to encourage eating a healthy diet. Foods that are low in fats but fibre-rich can help you maintain a healthy lifestyle. Here are some options you may include in your diet:

a) Foods for Lowering Saturated Fats: Broccoli, spinach, oatmeal and grapefruit.

b) Foods for Cutting High Cholesterol: Fiber foods including whole-grain foods like millet, quinoa, wild rice, vegetables and fruits.

c) Calcium-rich Foods: Sesame seeds, tofu, almonds, turnip greens, etc.

d) Iron-rich Foods: Raisins, watermelon, dried apricots, etc.

Along with a balanced diet, a quick walk or a 30-minute yoga session can work wonders for your health — both physical and mental — as well as overall well-being.

Take Away — A Plate Full of Good Food

In summary, India's dietary landscape has undergone significant transformations over the decades, influenced by a myriad of factors including socio-economic changes, cultural shifts, and evolving dietary trends. While weight loss fads may capture attention, the key to a healthy lifestyle lies in balanced nutrition, incorporating wholesome foods rich in essential nutrients like healthy fats, fibre, calcium, and iron in your meals. Embracing a healthy diet and lifestyle is quite significant for promoting overall well-being among Indians.