We eat food to save lives. Foods include cheap foods, crappy foods, and nutrient-rich foods. There are also expensive and cheap foods. Many people think that eating nutritious balanced foods will cost more and be more expensive. That’s not the point. With the knowledge and skills of wisdom, experience and thoughtful listings can be provided at low cost to provide the necessary nutrient-rich foods.
We have the luxury of food and the interest we have towards nutrition, but not so much. That is why they have to get into trouble with nutrition. In our country, some suffer from nutrition, and some suffer from over nourishment. This is only due to a lack of nutritional knowledge. By practicing a little consideration, planning and intellectual skills, we can survive healthy well-being by eating regular nutrient-rich foods, keeping ourselves free from thousands of unhealthy diseases. In fact, we need to take food in physical, mental and intellectual need.
In our country, although significant progress has been made in food production, adoption of nutrient-rich foods in combination with child and maternal nutrition and diverse diets at the individual and family levels is still a challenge. Mother’s milk, especially for infant nutrition, is still insufficient. Lack of adequate food intake or excess in the diet of the individual is the main cause of malnutrition and chronic diseases. Long-term diseases can be easily prevented by selecting and consuming a balanced diet. Research is still needed to properly express a healthy relationship with food.
Significant nutritional deficiencies in dietary deficiencies include malnutrition, low weight, and poor nutrition. Long-term non-communicable diseases such as obesity, hypertension, diabetes, heart disease, stroke, cancer, and older age soften the bones.
The Food and Agriculture Organization of the United Nations and the World Health Organization recommend to each nation to have specific information on its own dietary guidelines. Recent food shortages, malnutrition, long-term disease rates, recent food intake patterns, internationally published food requirements of different age groups, seasonal foods, take into account the importance of current food ingredients, seasonal foods, take into account the current food guidelines. Dietary intake guidelines based on research knowledge will help in better nutrition.
Food diversity needs to be prioritized with regional eating. The basic foods i.e. rice, bread, fish, meat, milk eggs, pulses, vegetables, and fruits should be taken in proper quantities. Emphasis is placed on food exchange and distribution in the process of food intake. In order to maintain good health, a moderate amount of food should be given priority from every food department.
The goals of consuming nutrition food are to improve the nutritional status of the people of India and prevent diseases of nutrient deficiencies; Maintaining proper nutritional status of pregnant and lactating mothers; Ensuring that children are properly fed with breast milk and supplements; Preventing and controlling chronic diseases related to eating disorders; Increasing the life expectancy of the elderly with good health.
Everyday balanced and varied nutrition:
Consuming rice, bread or other cereal food daily according to demand; Consuming food made from a rice-fish-meat-egg meal with rice and bread; Cooked and consumed rice without being too washed; Red rice and red flour are the sources of protein, fiber, oil, mineral salts, and vitamins for the most part.
Oil and Fat Nutrition:
An average of 3-4 milliliters or 2-4 tablespoons of oil consumed per adult per day; The use of mainly vegetable oils in cooking such as mustard, soybean, Raisban oil; Ghee, Dalda and butter as little use as possible; The elimination of excess fried and oily foods; Regular high-fat bakery food cakes, pastries, fast foods, hotdogs, burgers, high-calorie food parrots, scissors, biryani, pulao, korma, Rezala, processed meats, grill chicken. These foods contain transfusions that are harmful to health; It is important to refrain from accepting open market oil.
Nutrition in iodine and sweetener intake:
Consume less than 3 teaspoons of iodized salt daily; Refrain from consuming excess salt during meals; High salt intake or limited intake; Refrain from accepting testing salts. Consume less than 20 grams or 1 teaspoon of sugar daily; Eliminate sweet soft drinks; Consuming a limited amount of bakery, biscuits, cakes, jam jellies, chocolates, candies, sweets, and sugary foods; Encourage natural sugar intake by eating different types of seasonal fruits. And the nutrients related to water intake are – 1.5 to 1.5 liters per day, that is, to drink 3-5 glasses of pure water; Drinking water or fresh fruit juices is more nutritious than soft drinks and artificial juices.
For pregnant women:
Iron-rich foods such as meat, shoots, jute, ketchup, and sap during pregnancy; Eating seasonal fruits, especially after meals; Tea, coffee consumed between two main meals; Maintain proper weight gain during pregnancy; Eat repeatedly if you cannot eat at once; Avoiding misconceptions about food and prejudice; Regular health care and checkups.
For children:
Breastfeeding within 5 hours after childbirth; Breastfeeding only for the baby up to 6 months of age; Provide warm family support and adequate rest for the delivery mother; After the baby is 6 months full breast milk, along with appropriate supplementary foods, include mashed, egg-fed, cooked, sour and breastfeeding mothers up to 2 years of age; From the age of 6, the child will eat on his own, not forcible feeding; Avoid giving your baby soft and sweet drinks as they cause tooth decay; Prevent the breastfeeding mother from smoking, drinking, tobacco and taking harmful drugs.
Cooking nutritiously:
To cook the vegetables at high heat and at low time; Grilled and baked foods are more nutritious; Do not leave fruits and vegetables open in the air after cutting; Using the lid during cooking; Cook less spices in less water; Avoid reuse of fried oil; For Eating After Cooking: Avoid taking timely meals and consuming excess food; Who has the habit of chewing food well? Eating seasonal fruit at the end of a meal; Prevent young and old people from over-feeding.
Living a healthy life:
Exhaustion of sleep immediately after meals and to maintain good health for 3-5 hours daily; Exercise at least 3-5 minutes daily; Quitting practices such as smoking, drinking, tobacco and chewing gum; Practice washing hands with soap before eating, after eating, after using the bathroom, and entering the house from outside; Cut the nails once a week; Everyone under the age of 2 (except the pregnant mother) should be taken once a month after consuming a pesticide tablet; Full body medical checkups should be done at least once a year.
Eating Safe Food:
Taking in stale, rotten and contaminated food can lead to serious illness and even death. Bacteria, viruses and fungal attacks poison food and drink. Rats and poisonous insects make food unacceptable. Food is contaminated due to the open cuts and wounds and personal impurity of the person employed in making the food. Dust, mosquitoes also contaminate food.
Chickens in dirty and unhealthy places may be infected with germs during dressing. Cows and buffaloes are fattened by the use of extra hormones, which is not safe for human health. Bats and birds poison palm and palm trees, which pose a serious threat to life.
Many times, the rules of cleanliness are not adhered to in making juice, open sorbet and soft drinks. As a result, various foodborne diseases increase the risk of typhoid, diarrhea, and gallstones. It is also used in food adulteration mixtures, unauthorized and overly harmful dyes and odors, which are hazardous to health.
Conclusion:
We have many habits in eating. For example, the food we like more and more we eat all the time. Dietary diversity is low in our food table. Every day, some vegetables, fruits, sweets may be accompanied by rice. By playing a few of each of these items, we will be able to enjoy a combination of nutrients with interest. Another drawback of ours is that I have to tie them at 3 am. Morning and noon. But the rule is that if you get the chance during the day; eat some light foods all the time. It maintains nutrient balance effortlessly. We need to be careful to keep a close eye on fresh nutrient-rich foods. By eating nutritious foods, we will become a nutrient-rich nation that is our sincere and sincere and effective commitment.