MARCH is observed every year around the world as the Nutrition Month in line with the decision of the Academy of Nutrition and Dietetics. The contribution of the health system in the overall economy and social progress of a country has always been overlooked. Although economy and health go side by side, healthy lives are more associated with a growing economy. Improved nutrition, public health infrastructure and modern medical technology are all linked with the economic progression of any country.

Healthy food habits are mostly ignored in developing countries. They should be addressed to avoid dietary deficiencies before they turn into lifelong diseases. This can only be tackled if healthy dietary habits, hygiene and physical activity are incorporated into the daily lives of the people.

The month of March also includes a Dietician Day, which is a way of emphasising the need to make healthy food choices and physical habits by the global population.

The theme for this year is ‘personalise your plate’, which means crafting nourishing meals according to one’s cultural and personal preferences for mindful eating. Every individual is different from the other and so are the dietary requirements. There is no one-size-fits-all plan.

A registered dietician/nutritionist can help in formulating a diet for health issues, weight management or fitness, providing personalised meal plans and dietary advice. The academy has standardised health tips to maintain a healthy lifestyle. The general guideline is to fill half of the plate with fruit and vegetables and the other half of the plate must include grains and lean protein.

We should have a healthy breakfast that includes lean protein, whole grain, fruits and vegetables. Fruit and vegetables are sources of vitamins and minerals. They add colour, texture, flavour as well as dietary fibre to our plate.

We must include two cups of fruit and two-and-a-half cups of vegetables every day along with low-fat milk or yogurt. Adding lentils, beans, new fruits and vegetables to the daily diet provides diversity in nutrition and flavour.

Regular mealtimes without distraction are important for everyone while appreciating and enjoying the flavour, colour and texture of food. It is always economical and safe to cook at home using the available ingredients.

One must also have regular physical exercise for a healthy living. For children and teens, 60 or more minutes of physical activity per day, and for adults, two hours and 30 minutes per week is recommended.

Some other tips include the addition of omega fatty acids, like fatty fish, twice weekly for optimum brain and body functions.

Sugar consumption should be avoided. Hydration is also given importance, especially for people working or living in hot climate. Supplements should be used if only there is any deficiency or if advised by healthcare practitioners.

It is essential to adopt these lifestyle changes which will eventually transform the people into a productive nation and will help in boosting the country’s economy.

Tabinda Ashraf Shahid
Islamabad

Published in Dawn, March 30th, 2021