National Nutrition Week 2024

Eating slowly is a mindful exercise that helps you - 

• improve digestion 
• reduce calorie intake 
• feel full

MyPlate is a tool to help make healthier food choices. It helps create a balanced meal that includes grains, fruits, vegetables, protein-rich foods and dairy. Use this tool to build a healthy eating habit.

Believe it or not, you can grow microgreens on a window sill.

Here’s how -

• In a small tray containing garden soil, sow some seeds of your choice like fenugreek seeds, mustard seeds, amaranth seeds, etc.
• Water every day and watch the magic grow
• Harvest the microgreens within a week and add them to dal, salads, sandwiches, roti, etc.

Eating a variety of colourful fruits and vegetables provide vitamins, minerals, antioxidants and phytochemicals that nourish the body, prevent diseases and improve overall health. Each colour provides various health benefits. So, start adding colours to your plate and stay healthy.

It can be worrying and frustrating every time your child fusses over food. But remember that most children fuss over some food or the other. Try the tips mentioned above to help your child eat without fuss.

Micronutrients are vitamins and minerals needed by the body in smaller amounts, but they are crucial for the body's growth and development. Know more about these nutrients and the Recommended Dietary Intake for each nutrient.

Benefits of using a food diary -

• Helps understand your eating habits and patterns

• Helps track calories and nutrients

• Helps you see if you are eating too much or NOT enough

• Helps you see what time of day you get hungry so that you can adjust your eating schedule

• Helps you realize if you are eating out of boredom rather than out of hunger

Macronutrients include carbohydrates, protein and fat. These are the main nutrients that make up the food you eat. Macronutrients are required by the body in larger amounts to function.

MAKHANA BHEL

Makhana bhel is a delicious and nutritious snack. It is low in calories and can keep you feeling full for a long time.

INGREDIENTS

• Makhana (fox nut) - 3 cups
• Cucumber (peeled and diced) - 1/2 cup
• Onion (diced) - 1/2 cup
• Tomato (diced) - 1/2 cup
• Potato (boiled and diced) - 1/2 cup
• Green chili (chopped) - 1 tsp
• Coriander leaves (chopped) - 2 tbsp
• Roasted peanuts - 1/4 cup
• Roasted channa - 1/4 cup
• Lemon juice - 2 tbsp
• Salt - 1/2 tsp
• Red chili powder - 1/2 tsp
• Chaat masala - 1 tbsp

HOW TO MAKE

• Dry roast makhana on medium heat until they become crunchy. Transfer to a bowl and let it cool down.
• In a mixing bowl, add all the chopped vegetables, roasted peanuts and channa and stir.
• Add lemon juice, salt, red chili powder, chaat masala, roasted makhana, coriander leaves and give it a good stir.
• Before serving, add some of your favorite chutneys - mint or tamarind chutney and sev (optional).

Are you wondering how to get your child and family to make healthy food choices? If so, this new concept of ‘Go, Slow and Whoa Foods’ can help do the trick.

• Go food (almost any time) - E.g., Boiled potato

• Slow food (sometimes) - E.g., Cooked Potato

• Whoa food (Once in a while) - E.g., Deep-fried potato