September 2020 – The National Nutrition Month
Medically reviewed by Dr Shunmukha Priya, Ph.D. in Food Science and NutritionOn Sunday, August 30, 2020, in his monthly radio show titled "Mann Ki Baat", Prime Minister Narendra Modi announced September as "National Nutrition...

Medically reviewed by Dr Shunmukha Priya, Ph.D. in Food Science and Nutrition

On Sunday, August 30, 2020, in his monthly radio show titled "Mann Ki Baat", Prime Minister Narendra Modi announced September as "National Nutrition Month". He urged the school not to focus only on the regular subjects, but also to educate its students about the importance of complete nutrition.

He suggested that schools should have nutrition monitors in every classroom, like classroom monitors, as this will help raise awareness. “In addition to school reports, schools should also provide nutrition sheets to students,” he added.

Schools and nutrition

Schools are the best place to educate society on the importance of nutrition as it affects almost everyone in society as they have an effective connection with students, school staff and families.

A school should maintain a healthy lifestyle and improved nutrition high on their agenda because nutrition plays an important role in well-being, learning ability, academic performance, extracurricular activities, etc.

nutrition month to educate children about healthy eating

It is not only education but nutrition that decides a child's future and therefore it should be of the utmost importance to inform society and schools are the best way to reach this goal.

A healthy body contains a healthy mind and the combination of the two is essential for a human being to explore their mental and physical potential in all respects.

Awareness of healthy eating is important in early childhood or adolescence to prevent the adverse health effects of unhealthy eating habits. These age groups are the critical time for highly nutritious diets as the overall development keeps pace.

Also eating habits developed in these age groups persist throughout adulthood and it becomes extremely difficult to change them later.

Nutritional needs for the different stages of life

Micronutrient requirements change throughout the life cycle. Each person needs all the micronutrients, but the amount of intake varies and therefore focusing on a certain group of micronutrients is necessary at different stages of life.

There are two types of problems related to nutrition, one being insufficient intake of certain micronutrients (vitamins & minerals) and the other is the excessive intake of macro-nutrients (saturated fat, sugar, cholesterol, carbohydrates, proteins, etc.).

Here we discuss the micronutrients needed at different stages of life:

1. Fertility

The quality of lifestyle and eating habits affect fertility directly or with the risk of diseases that impair fertility.

Studies suggest that for women to get pregnant, sufficient amounts of vitamin C, antioxidants, iron, and arginine are needed. [1] A gluten-free diet is suggested for women at risk for celiac disease, an immune-mediated disease triggered by gluten. [2]

According to studies, male fertility is impaired by smoking, infection of the reproductive system, varicocele, poor diet and other health factors mainly due to a poor lifestyle.[3] Men need to ensure a good supply of antioxidants, vitamin C, vitamin E and selenium for better sperm quality.

Alcohol consumption is one of the common reasons associated with impaired fertility in women and men.

2. Early childhood and early childhood

The rate of development at these two stages is higher than at any other stage of life, hence the requirements for quality nutrition are very high. It is suggested to maximize the intake of nutrient rich foods, especially vegetables, fruits, legumes, milk, and whole grains. [6]

3. Adolescence and adulthood

The recommendation for micronutrients is almost the same in both age groups, with the exception of some minerals needed for bone growth like calcium and phosphorus. However, the adolescent needs more macro-nutrients, mainly protein and energy than an ordinary adult.

This is suggested for a regular lifestyle while the protein and energy requirements would certainly increase in adults if they plan to achieve some muscle mass.

healthy lifestyle

Micronutrient requirements in adults differ slightly depending on gender.

  • Men need more vitamins C, K, B1, B2 and B3; magnesium and zinc.
  • Women need more iron than men of the same age because of menstruation.

4. Pregnancy and lactation

Pregnant and / or lactating women need increased amounts of protein, vitamins A, C, E, B, calcium, phosphorus, magnesium, iron, zinc, potassium, selenium, copper, chromium, manganese and molybdenum.

They have increased needs for macro-nutrients and micro-nutrients and insufficient intakes of all these elements increase the risk of chronic diseases in their children. [4][5]

5. Old age

Older people need less energy than younger people due to reduced metabolic rate, physical activity, and muscle mass. With old age, the risk of bone loss and fracture increases. Therefore, older people are suggested to increase the intake of Vitamin D.

As muscle mass decreases with old age, the body loses its ability to retain a lot of protein, resulting in slightly increased protein intake in small amounts.

Plants at this stage of life are the preferred source of protein. The elderly should also have a slightly higher intake of vitamin B6 for better immunity.

The Truweight initiative

The vision behind the creation of Truweight is to make India healthy. Our founders, Megha & Vishnu, laid the foundation for this organization with a mission to change the lives of at least 10 million people for good forever.

It has been 5 years and many ups and downs, but we have managed to reach over 40,000 satisfied customers. Thousands of them overcame existing disease like Diabetes, Thyroid etc, Thousands of Thousands of them achieved their fitness goals by reducing 10kg, Thousands of parents have subscribed to our superfoods.

Our superfoods are scientifically designed and formulated to live up to the title of “Superfood” because they are rich in nutrients like proteins, vitamins, minerals and more.

Truweight is supporting this brilliant government initiative to see us as an unofficial ambassador for this National Nutrition Month. We run several exciting challenges and quizzes on our social media handles to raise awareness. follow us on Instagram & Facebook to participate and win exciting gifts.

Check Out Truweight's Superfoods Line Here: -

https://shop.truweight.in/

Let's get involved today: "I will eat well with every bite"


Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet partouze.

Instead of adopting a radical or all-encompassing approach, try adopting a series of saine habits and making them an integral part of your eating routine first. As these vêtements start to become ingrained, you may well find that losing weight and, crucially, maintaining a healthy weight become natural to you. And you’ll get to keep on eating carbs throughout.

Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet partouze.

If you’re not sure what those habits could be, then we have advice from the experts to help. We have nutritionist Orla Hugueniot and constituer footballer John Barnes from Public Health England’s Better Health campaign, which aims to help people lose weight, plus other dietitians and registered nutritionists sharing tips that have worked for the people they’ve helped to lose weight.

You don’t have to try to take on all the tips at once. In fact, we’d definitely advise against trying that, because you’ll overload yourself and may lose détermination. Pick a few that you think you can manage to start with, then keep coming back and adding more into your lifestyle.

“Time and again, personnes say to me that they are disappointed that they have ‘only’ lost a pound in a week, ” says George Hamlyn-Williams, principal dietitian at The Hospital Group. “The reality is that one pound ( 454g ) of fat equates to around 3, 500 kcal. This means that over the week the pound was lost, they have eaten on average 500 calories less per day – a massive achievement ! It’s so easy to eat or drink an additional 500 calories – two standard 50g bars of chocolate would do it. However, to eat 500 calories less is much more difficult and to be consistent with it is even more challenging – so give yourself a break and pat yourself on the back if a pound comes off. Remember, if you keep going, that’s 52lb ( 21. 5kg ) over a year – over 3½ stone ! ”

“Often in clinic, if someone wants to lose weight but is not getting a good night’s sleep, I won’t begin by talking about food, ” says dietitian Nichola Ludlam-Raine. “We talk about getting the sleep right first or they’ll be fighting a losing battle.

“The research shows that if people are chronically sleep-deprived they consume more calories the next day. When you are sleep-deprived, the hunger hormone called ghrelin increases, which means that you genuinely, physiologically, feel more hungry. Your brain function is also impaired so that you’re less likely to be able to resist high-calorie, palatable foods. Also your energy level and your motivation are going dip so you’re less likely to want to prepare a healthy meal.

“Ideally, go to sleep before midnight, get between seven to eight hours a night, and stick to consistent bedtimes and wake times – even on weekends. Ensure your bedroom is dark, not too hot, not too cold, and ideally keep screens out of the room. Watch your caffeine intake – with your last cup of tea or coffee 4pm at the latest – and alcohol intake. People think alcohol helps, but actually it leads to restless sleep. ”

“If you’re mindful of portion sizes you can say goodbye to calorie counting, ” says Kerri Major, a registered dietitian and SENr sports dietitian, and author of The Dietitian Kitchen. “It can be useful to look at the recommended portion size on food packaging and see what you’re eating in comparison with this.

Additionally, a portion of fruit is one piece of whole fruit, like a banana, or one handful ( approximately 80g if you have scales to hand ), and Major advises aiming for three portions of dairy or dairy alternatives a day. “Portion sizes of dairy vary depending on the product, ” says Major. “Again, I recommend checking the food label, which usually indicates an appropriate serving size. ”

If you want to make portion control that little bit easier, Hugueniot suggests using smaller plates, and then dividing that plate up by food group. “Make sure that half your plate contains vegetables or salad, ” says Hugueniot. “The other half should be protein and carbohydrates. ”

Increasing the amount you cook for yourself will make you more aware of what’s going in your food and help you avoid high calorie and fat counts, especially those from unexpected places. Also, cooking is fun ! If you’re not sure where to start in the kitchen, healthy recipe boxes can be a big help.

“You could try doing your own burgers, ” says Hugueniot. “Add chopped kidney beans, some chopped onion and an egg to the leanest beef fine you can get, grill it and serve with salad – making a much healthier meal than a traditional burger and chips. ”

“Snackotage” is a word we just made up ( although it’s probably a trending hashtag by the time you read this ), but it sums up a problem that can ruin many diets – too many unhealthy snacks that sabotage all your good work at meal times.

“Try to make sure you are eating meals at regular times, with saine fruit and veggie snacks in between, and drink plenty of fluids, ” says Hugueniot. “This will help stop you snacking on unhealthy foods, and keep you more full during the day. The best snacks are those containing veggies, but if you’re having packaged snacks go for those with around 100 calories and stick to two a day at maximum.

“Healthier snacks include : fresh fruit, low-fat and lower-sugar yogurt with fruit, plain rice cakes or crackers with lower-fat cheese, unsalted nuts and seeds, veggie sticks with lower-fat dips such as reduced-fat hummus and salsa, malt loaf, fruit loaf or a currant bun, crumpets and scotch pancakes. ”

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