What you eat is influenced by many social and economic factors like income, individual likings, beliefs, cultural and religious traditions, where you live and various other environmental aspects. All you need to do is to control your plate.
As per The World Health Organization (WHO) consuming a healthy diet throughout the life-course helps to prevent malnutrition in all its forms as well as a range of non-communicable diseases (NCDs) and conditions. However, increased production of processed foods, rapid urbanization and changing lifestyles have led to a shift in dietary patterns. People are now consuming more foods high in energy, fats, free sugars and salt/sodium, and many people do not eat enough fruit, vegetables and other dietary fibre such as whole grains.
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Obesity has tripled since 1975. Its prevalence had increased to 10.8% amongst adult women & 15% in adult men in 2016. Close to 2 billion adults in the world were overweight equal to 13% of the world’s population! Almost half a billion were obese then!
The time-bomb is clicking closer home! India is home to the third largest obese population in the world. And we are going to grow fatter by 2030. If estimates are to be believed, 28% of our population will be overweight and 5% will be obese.
Here are some things to keep in mind while eating apart from having a healthy lifestyle.
- Include at least 400g of fruit and vegetables per day excluding potatoes, sweet potatoes, cassava and other starchy roots
- Limit consumption of sugar to 50g per day
- Limit fats to 30% of energy intake – prefer unsaturated fats like that found in fish, avocado, nuts, soybean, and olive oil. Avoid saturated fats like that in cheese, coconut oil, butter and ghee.
- Avoid trans fats that which are found in pre-packaged snacks and foods, frozen pizzas
- Restrict salt to 5g of per day
India has to lose weight – fast and now! You don’t have to eat less! You have to eat right.