Ms. Mrunmayi Deepak Pokharkar
Second year, M. Pharm - QAT
Fitness is a life-long journey of which eating righteous food is one of the paramount aspects. Even if you spend long hours in the gym, the fact that you are not eating the right food will nullify it. Thus, you need to alter your nutrition plan; this needn’t be a drastic process though. Writing below 5 easy steps to follow which will ensure a healthy & fit body-
- Say yes to antioxidants-
Ageing is nearly inevitable; thanks to a process called oxidation which basically means consumption of the cell. However, there are certain superfoods which hamper this process and are termed as ‘Antioxidants. These are basically a gaggle of food which is rich in Vitamins A, C, E and carotene. Berries like strawberries, raspberries, cranberries, blueberries and citrus foods like orange, lime, amla and nuts like pecans and macadamia nuts fall under antioxidants. Most bright coloured fruits and vegetables have ample antioxidants too.
- Bring on the protein-
Everybody knows proteins are the building blocks of the body but an average vegetarian Indian most certainly doesn’t meet his RDA (Recommended Dietary Allowances) for protein which is 0.8-1g/kg of weight. Having a moderate protein diet has significant health benefits like- Improved hair, skin and most significantly, reduction in weight gain tendencies. Simple changes like adding skim milk paneer, soya or maybe consuming an exogenous source of protein like whey would do wonders for a typical Indian. When preparing paneer at home, the leftover water may prove to be a great source of protein which may be added into the flour for bread that day.
- Opt for cleaner sources of carbohydrates-
Newer studies have started blaming sugar for being the number one culprit liable for uncalled weight gain and metabolic syndromes. Thus, utilization of sugars in any form, be it honey or jaggery, should be greatly reduced. Also, cleaner sources of carbohydrates like sweet potato rather than potato, brown rice rather than white rice, wheat flour rather than refined maida should be incorporated into your diet. Some simple swaps and you will be on track
- Choose alternate flours-
While whole wheat may be a great source of nutrients, alternative flours like jowar, bajra, and nachni/ragi have their place in the food chain. Nachni/ragi may be a great source of calcium, jowar may be a great source of dietary fibre and bajra is a superb source of iron. Just mixing up these flours for creating a multigrain roti/bhakri may be a great idea for a far better tomorrow.
- Avoid saturated fats-
Even though ghee is sacred to Indians, it’d not be the simplest source of fat as it’s a saturated fat. Instead, incorporate mono and poly-unsaturated fats which are rich in omega 3 and 6 fatty acids, into our diet. These include olive oil, canola oil, flaxseed oil, avocado, almonds, walnuts and macadamia nuts. Unsaturated fats have an anti-inflammatory effect in our body, and most significantly help reduce the bad cholesterol and increase good cholesterol levels within the blood. This prevents cardiovascular complications. Thus, pick the right food.
If not all together, go one step at a time and ace all of them in line. I hope these 5 simple swaps in your routine will help you lead a healthy and happy life.