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April 06, 2021 Tuesday 04:53:01 PM IST

Wholesome and Delicious

Cover Story

‘Eat healthily and stay healthy’ is our vision for long life. Today’s young generation is easily adapted to a system of consumption of foods which has several adverse effects on human health. Overall changes in our lifestyle have compelled us to step into a world of fast food and people are not even bothered about what they eat. Globalization has seriously affected one’s eating pattern and enforced many people to consume fancy and high-calorie fast foods, which is popularly known as junk foods. This global problem of consuming an unhealthy diet on a large scale and its impact on human health need to be emphasized and this is the right time to switch over to healthy eating habits for better well being. Healthy eating includes consuming an adequate amount of high-quality proteins, carbohydrates, heart-healthy fats, vitamins, minerals and water in the foods you take in, while minimizing processed foods. Eating in this manner helps you to be fit and healthy. A proper meal pattern is a complete combination of food ingredients in the right quantities for maintaining a healthy life for each specific age group.

Way of Nature

The cornerstone of a healthy diet is to eat food that is as close as possible to the way nature made it. This is practically possible by replacing processed food with real food whenever possible and eating plenty of vegetables and healthy sources of protein. But in this contemporary world, where people have tight busy schedules, dining out or ordering food may feel like the quickest, easiest option. The most commonly heard reason for it is that there’s not enough time. The widespread availability of food options outside the home and the notion that convenience should always be our ultimate priority even attracts people to fast food. Though people prefer convenience food over traditional homemade food, one should be aware of the fact that these processed foods can take a significant toll on our mood and health.

Home Cooked


These foods are typically high in chemical additives, hormones, sugar, salt, unhealthy fat, and calories, all of which can adversely affect overall health. One of the simplest ways to improve our health is by preparing more home-cooked meals. It doesn’t mean we need to spend hours in the kitchen in order to make a healthy dish. There are plenty of quick, simple, and wholesome meals you can cook at home in less time. Traditionally, we can keep healthy cereals, pulses and millet sprout flours in our home for easy cooking. A mix of these flours increases the nutritive value of dishes. Whole grain cereals and sprouts of millet and pulses are rich in micronutrients especially vitamin B12, zinc, iron, vitamin c, vitamin A and are a good source of proteins.

Wholesome

Replacing your heavy carbohydrate dinner with healthy whole grains like oats, whole wheat, brown rice flakes, plain whole cornflakes and healthy millet like foxtail millet and ragi will boost your immunity and health. It’s impossible to be truly healthy unless you eat a healthy diet. In other words, choosing the right food and eating well is really important for wellness.

Educational institutions can positively impact one’s eating behavior by increasing the availability of healthy foods such as fruits, vegetables, whole grains, and low-fat dairy products. However, the abundant availability of poorly regulated, often unhealthy foods offered in competition with federally reimbursable home meals undermines the positive effects. Hence food should be selected judiciously to ensure an individual’s overall well being. Always ensure your body gets all the macronutrients, vitamins, and minerals from your meals and not empty calories.
Here are two healthy recipes for your main meal.


Multigrain paratha stuffed with greens

Ingredients:

Multigrain flour-50gm, Curd-15ml, Finely chopped greens (any)-1 tbsp, Salt -1/2 tsp, Water- 50ml

Mixed all the ingredients. Kneaded well to a dough and kept it aside for 1 hour. Make small balls from the dough. Flattened the dough balls. And cook well on a low flame.


Healthy smoothie

Ingredients:

Roasted oats -1 tablespoon, Spinach chopped -1 tbsp spoon, Papaya ripe -1 piece, Beetroot and carrot-20gm each, Nuts-10 Nos., Milk 200ml, Honey -1tbsp.

Blend all the ingredients to make a thick smoothie and enjoy the delicious taste. They are nutritious as well as healthy.



Princy Thomas

Chief Dietician, Rajagiri Hospital

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