Eight tips to make diet healthier and budget-friendly

In India, almost 1.7 million people die each year due to diseases caused by dietary risk factors and obesity, according to the State of the Environment of India 2022: In figuresStatistical compilation published annually by the Center for Science and the Environment (CSE) and Down To Earth magazine.

According to the report, lifestyle-related diseases include respiratory diseases, diabetes, cancer, cerebrovascular accidents and coronary diseases. In terms of diet, it refers to those that are low in fruits, vegetables, and whole grains, and high in processed meat, red meat, and sugar-sweetened beverages. In terms of weight, it refers to being underweight, overweight, or obesity. The report states that in India, 71 per cent of the population cannot afford a healthy diet – the lowest figure in the world and an average Indian diet lacks fruits, vegetables, legumes, nuts and whole grains.

Eat-Lancet Reference Diet

Restructuring food systems to achieve better health and environmental outcomes is one of the most important global challenges of the 21st century. To help make changes, the EAT-Lancet Commission set out to identify a universal reference diet that is healthy for both humans and the planet, minimizing the risks of chronic disease and maximizing human well-being.

The EAT-Lancet reference diet is rich in fruits and vegetables, with proteins and fats mainly from plant-based foods, unsaturated fats from fish and carbohydrates from whole grains. With improved agricultural practices and less food waste and loss, the commission estimates that this diet could meet the needs of an estimated 10 billion people by 2050. However, it also notes that a healthy diet must be available and affordable for countries low income also to have a real impact.

That brings us to the eight tips for making a more profitable and healthy diet.

eating one balance diet, according to Eat-Lancet, it is the need of the hour. A healthy diet equals affordability and accessibility. Although India produces a variety of nutritious foods, a lack of nutrition education and financial resources leads to a lack of essential nutrients in the diet.

1. Includes millet: Whole grains like millet (jowar, bajra, ragi, nachni, etc.) are nutritional powerhouses, packed with vitamins, minerals, fiber, and antioxidants. A variety of health benefits have been linked to whole grains, including a reduced risk of type 2 diabetes, heart disease, and cancer. Wheat flour and white rice can be replaced with millet for maximum health benefits. In addition, millet is affordable, sustainableand environment friendly.

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two. Include legumes: Indians consume varieties of legumes. They are rich sources of B vitamins, minerals, fiber and antioxidants. Consuming them can fulfill daily protein and fiber needs. Pulses are abundantly available in India at a reasonable price.

3. eat eggs: Eggs are incredibly healthy, nutritious and universally available foods that provide all the essential amino acids and micronutrients. A Calorie Comparison breakfasts shows that the eggs hatch above. In India, the cost of an egg ranges from INR 4 to 6, which is reasonable for most.

Four. Eat peanuts: Nuts and seeds are an essential part of a healthy and balanced diet. Nuts like almonds, walnuts, pecans, cashew they are, however, expensive. Peanuts are great alternatives to these nuts, packed with good fats, protein, and minerals.

5. Fresh seasonal products: Buying seasonal fruits and vegetables is a smart strategy to ensure healthy eating and save money. Fresh produce is tastier and more nutritious. Buying seasonal fruits and vegetables at the local farmers market is profitable and generates less carbon footprint also.

6. Cook more: Trying something new kills the monotony and can be a joyous way to add more versatility to your daily diet. Making a new healthy recipe over the weekend is relaxing, a step toward making healthy choices, and an interesting activity shared among family members.

7. Avoid waste: wasting food It has become a daily habit. Between harvest and retail alone, about 14 percent of all food produced globally is lost. Reducing food loss and waste is essential in a world where millions of people go hungry every day. Also, reducing food waste is important to reduce greenhouse gas emissions. Buy only what you need, store food properly, use leftovers, and avoid ordering large portions.

8. Avoid refined white sugar: Stay away from foods and drinks laden with refined white sugar. Added sugar is directly linked to noncommunicable diseases like type 2 diabetes, high blood pressure, heart disease, etc. They do not provide any food except empty calories.

In India, the affordability of a healthy and balanced diet is a public health issue. However, healthy eating is possible with proper knowledge of the nutritional composition of different foods and combining them to meet individual dietary needs. Although poor economic conditions can be a determining factor for unhealthy eating, lack of awareness also contributes.

A comprehensive strategy that includes mass nutrition education, the participation of public and private stakeholders, and the availability of nutritious and safe food is crucial to ensure food security for all.

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