Health File

New Delhi, 12 March 2010

Fitness Tips

HEALTHY DIET CHECKS DISEASE

By Dhurjati Mukherjee

New guidelines for better health have recently been released by a medical and nutritional panel. The dietary guidelines have been evolved after consultations involving around from 100 experts from across the country. These are designed to match the revised cut-off waistline and specific weight indicators that could keep the body fit and free from diseases.

The new rules are obviously intended to replace the earlier guidelines issued by the National Institute of Nutrition, Hyderabad way back in 1988. It is pertinent to mention here that there has been a rapid growth in diseases and majority of the people, even the educated, are simply not aware of what constitutes a balanced diet. In such a situation, these guidelines would be of immense help if the salient aspects are given wide publicity.

Among other things, the guidelines suggest reducing carbohydrates, adjusting fat quality, taking less sugar and salt, higher protein and drinking more water. For those who are in the habit of drinking, a little alcohol is advised. The reduction in the carbohydrate intake is really important for Indians, who by and large tend to develop triglycerides which are a risk factor for heart diseases. Experts suggest that this could be brought down by reducing rice and wheat intake. However, considering the fact that a major segment of the population is poor, this may not be easily accomplished.

Under the revised guidelines, people who consume small quantities of alcohol, limited to 30 ml twice a week, will not be discouraged a shift from the earlier stand that had asserted that alcohol intake should not be encouraged at all. This change has been brought about because doctors are prescribing small quantities of alcohol intake for those who suffer from heart diseases.

The adaptation of these guidelines by the public is expected to reduce the prevalence of obesity, diabetes and heart diseases, which have plagued the country in a big way. In urban and semi-urban areas the incidence of these diseases have been rapidly increasing at a very fast pace and a control has become imperative.  As is generally agreed, a poor or an unbalanced diet has been found to increase the risk of gout, fatty liver diseases, polycystic diseases and some types of cancer.

Obesity has emerged as a widely prevalent problem, especially among the urban population, and reducing weight and trimming the waistline can be achieved through a balanced diet as also walking and physical exercise. These helps to tone the body, control the blood pressure, boost the immune system so that the risk of heart diseases, diabetes, cancer and also mental diseases are decreased. Walkers and those involved in physical exercise (which may include yoga) have also been shown to live a healthy and mentally active life even in old age in greater numbers than their inactive counterparts.

Diabetes, hypertension and ischemic heart diseases develop in susceptible genetically predisposed individuals when the environment is conducive. Even if the disease appears inevitable, the same can be delayed by 10 years or more by maintaining a standard body mass index (BMI) of 23-24. This can be calculated by dividing weight in kilograms by the height in metre squared.

Therefore, it is very much necessary that the diet has to be regulated by eating the 20 calories per kilogram of expected weight. This combined with walking as also adequate physical exercise will help maintain the BMI. It may be mentioned here that consuming too many sweets or extra salt during meal time may be harmful. Sweets such as ladoo contain around 250-280 calories, a plate of bhel puri around 350-400 calories and a teaspoon of oil 50 calories.

Nutritionists have been advocating that one should eat lots of vegetables and fruits to ensure a healthy diet. Oranges, papayas and carrots are rich in beta-carotene, vitamin C and various other nutrients that keep the body healthy. They lower cholesterol and blood pressure, promote collagen formation and help maintain healthy joints. Green vegetables are perhaps the best to consume as the nutrients found in them reduce cancer risks, lower blood pressure and cholesterol levels, normalize the digestive time, support the retinal health, fight harmful radicals and boost the immune system. Special mention may be made of spinach (high in iron and folic acid), broccoli (high in anti-cancer properties and containing antioxidants, minerals and vitamins A and C) and kiwi (rich in vitamin C and potassium).

White vegetables also help maintain cholesterol and blood pressure levels. Onions and garlic are rich in sulphides which reduce tumour, inflammation and lower the blood fats, blood pressure and blood sugar. They are also great infection fighters with their anti-bacterial, anti-fungal, anti-viral and anti-tumour properties. Radish is another vegetable in this category which, with its high moisture content, makes it very good for the skin and the eyes.

The need for vegetable intake in large quantities has been emphasized by doctors and nutritionists for their contribution to good health. Most vegetables are not quite costly and within easy reach of the low-income sections of people. Though fruits are a little costly, some like guava, bananas and oranges are within affordable limits during the season.

A healthy and balanced diet has become all the more important because of the spread of pollution and environmental degradation, resulting in reducing the immune power of the individual. Such a diet helps to keep the body healthy and keeps it free from most diseases. It needs to be noted that India is one of the largest disease-prone countries of the world, not just because of poverty and squalor, but also because of the lack of knowledge and awareness about what constitutes a healthy diet.

It is thus all the more necessary that such awareness is spread among the masses about what constitutes a low-cost nutritious diet with balance of protein, carbohydrates, minerals and vitamins. The voluntary organizations should be given the responsibility to spread such awareness among the community through training camps, specially in the rural and semi urban areas, so that one could know how to keep the body healthy. ---INFA

(Copyright, India News and Feature Alliance)