Skip to main content

Sensible food choices

Giving healthy food to their children is a constant concern for parents no matter what social status they belong to. But not all parents are aware of what constitutes healthy nutritious food. The Human Development Report (2009) prepared by the United Nations Development Programme (UNDP) reported high rates of malnutrition among children in slums, and the urban elite. Malnutrition among slum children is not a surprise as they do not have access to nutritious food. This report highlighted the co-emergence of malnutrition and overnutrition where rich urban children eat excessive calorie rich but nutrient empty food (devoid of minerals and vitamins). Intake of palatably tasty but nutritiously poor fast foods, aerated drinks, foods high in trans fat, saturated fats and sugar (such as pizzas, burgers, sodas and colas, cakes and pastries, samosa, French fries) do not provide the necessary minerals and vitamins required for daily intake although they may provide the necessary calories. Obesity with micronutrient deficiency and protein energy malnutrition is on the rise among children and adolescents in urban India.

There is an urgent need to inform parents and children of healthy eating habits by giving them information and urging them to make sensible food choices. The Youth Health Mela was conceived with this objective to create awareness among young people about healthy food choices and the damages of unhealthy injudicious eating.
Little things matter
Micronutrients are the little things that matter as they are needed in little quantities and are vital for the proper functioning of the body.
Sodium - is responsible for maintaining the proper fluid balance in your body; it helps fluids pass through cell walls and helps regulate appropriate pH levels in your blood.
Manganese promotes bone formation and energy production, and helps your body metabolise the macronutrients, protein, carbohydrate and fat.
Magnesium helps your heart maintain its normal rhythm. It helps your body convert glucose (blood sugar) into energy, and it is necessary for the metabolisation of the micronutrients calcium and vitamin C.
Iron helps your body produce red blood cells and lymphocytes.
Iodine helps your thyroid gland develop and function. It helps your body to metabolise fats, and promotes energy production and growth.
Chloride helps regulate water and electrolytes within your cells, as well as helping to maintain appropriate cellular pH.
Getting enough micronutrients in your diet isn't hard. Eat a balanced diet including plenty of nuts, whole grains and green leafy vegetables, colourful fruits and vegetables, like red cherries, purple grapes, yellow bananas and orange carrots.
The more colourful your diet, the better.
The Big Four
Healthy protein
Healthy fats
Healthy carbohydrates
Healthy liquids
How well do you eat? (Give yourself one point for each)
Eat atleast five servings of vegetables a day (one serving is half a cup of cooked veggies)
Eat atleast two servings of fruit a day (one serving is a medium piece fruit)
Have two servings of milk every day
Eat high fibre cereal or wholegrain every day
Eat a small serving of meat, chicken or fish or two eggs or some legumes or nuts everyday?
Limit deep fried foods to once a week or less
Limits high sugar drinks such as soft drinks to once a fortnight or less
6-7 – Congratulations! You are eating well.
4-5 – There is room for improvement in your eating habits.
0-3 – It's time to rethink your eating habits seriously.
Unhealthy eating habits
Skipping breakfast
Eating before bed
Eating while working and watching TV
Eating too fast
Not drinking enough water
Healthy eating
Eat a healthy breakfast
Avoid snacking between meals
Watching portion sizes
Eat seasonal and locally available foods
Eat slowly and savour each mouthful
Listen to your body and not the clock
Eat when hungry and stop when full
Fast food fast tracks to ill health


Popular posts from this blog

Appetite Loss in Toddlers, Reasons and Solutions

Appetite Loss in Toddlers
Feeding a toddler can be a challenge. Seemingly overnight, your good little eater turns into Mr. Picky. As you watch him push away foods that used to be favorites, turn up his nose at anything green and absolutely refuse to try anything new, you wonder if he can really survive on what seems like a handful of food each day. Most of the time, a decrease in appetite in toddlerhood is normal, but if your child is pale, lethargic or tired all the time, sees his doctor.
Why Appetite Drops A toddler doesn't need to eat as much or as often as he did as an infant. His appetite drops because his growth rate slows. If he kept up the growth rate of the first year, when he tripled his weight and doubled his height, he'd be around 60 pounds and 5 feet tall at age 2. Since he'll grow just 3 inches and gain 3 to 5 pounds between the ages of 1 and 2, his appetite will decrease. To achieve this gain, he needs to consume between 1,000 to 1,400 calories per day, accordi…



Hemophilia is an inherited disease in which your blood does not clot. People with hemophilia lack or have low levels of one of two blood-clotting substances, known as factor VIII and factor IX. As a result, they may bleed for a long time after an injury. They may also experience internal bleeding, especially in the joints. There are two types of hemophilia -- type A and type B. Hemophilia is the most common inherited bleeding disorder. About 17,000 people in the U.S. have the condition.

The blood of someone with hemophilia will not clot normally. Bleeding may occur spontaneously or followinginjury.Hemophiliaoccurs in 2 forms, hemophilia A and B. In both forms, a gene is defective. The defective gene interferes with the ability of the body to produce the clotting factors that allow for normal clotting. The result is a tendency for abnormal, excessive bleeding.
·  Hemophilia A occurs in 1 in 10,000 people. Hemophilia B occurs in 1 in 40,000.
·  With either disorder, …

How many calories one should eat !

The number ofcalories you should eat each day depends on several factors, including your age, size, height, sex, lifestyle, and overall general health. A physically active 6ft 2in male, aged 22 years, requires considerably more calories than a 5ft 2ins sedentary woman in her 70s. How many calories do I need per day? The Harris-Benedict equation, also known as the Harris-Benedict principle, is used to estimate what a person's BMR (basal metabolic rate) and daily requirements are. The person's BMR total is multiplied by another number which represents their level of physical activity. The resulting number is that person's recommended daily calorie intake in order to keep theirbody weightwhere it is.
This equation has limitations. It does not take into account varying levels of muscle mass to fat mass ratios - a very muscular person needs more calories, even when resting.
How to calculate your BMR
Male adults
66.5 + (13.75 x kg body weight) + (5.003 x height in cm) - (6.755 x age)…