In today’s fast-paced world, maintaining a balanced diet can sometimes feel like a daunting task. However, with the right knowledge and choices, building a nutritious plate is entirely achievable and crucial for overall well-being at every stage of life. This National Nutrition Week, let’s delve into how to create balanced meals that cater to the unique needs of different age groups, using wholesome foods like millets, oats, honey, muesli and more.
ats are another good option, that is rich in protein and fibre, and contain iron, magnesium, and zinc, and when cooked, they have a soft creamy texture that’s easy for children to eat. Additionally, its versatility makes it a great option for teenagers as it can be incorporated into multiple recipes like dosas, pancakes, khichdi and upma which can be a great add-on for school tiffins as well.
Adults: Sustained Energy and Health:
For adults, the emphasis is often on maintaining a healthy weight, managing stress, and supporting overall health while not compromising on taste and flavour. Muesli is a great choice for this age group. Packed with whole grains, nuts, seeds and fruits, it provides a hearty breakfast option full of fibre, protein, and essential vitamins and comes with no nasties like no added preservatives, palm oil and maida, with the flavour pops adding a burst of crunch to your everyday morning. A bowl of muesli with milk or yoghurt is not only tasty but also fuels active minds and bodies. Adding honey to your go-to breakfast choices instead of refined sugar can enhance flavor of the dish, while providing additional health benefits, such as natural antioxidants and antibacterial properties.
Incorporation of millets in your plate is a great way to make healthy, tasty and balanced Indian meals such as bajra roti, jawar bhakri and bajra pongal.
Seniors: Health and Digestion: As we age, our dietary needs shift towards supporting heart health and maintaining digestive function. Oats are particularly beneficial for seniors, as they are high in soluble fibre, which can help manage cholesterol levels. A warm bowl of oats in the morning can aid digestion and provide a steady source of energy. For added flavor and nutrients, incorporating honey can provide a touch of natural sweetness while offering additional benefits. Including millets in your diet supports overall health and bone strength across all age groups, making them a versatile and essential component of a balanced, nutritious diet.
The Foundation of a Balanced Plate: A balanced plate should include a mix of macronutrients—carbohydrates, proteins, and fats—as well as micronutrients like vitamins and minerals, to provide sustained energy, support growth and development, and promote overall health.
Children and Adolescents: Growth and Energy: Children and teenagers have high energy needs and require a balanced intake of nutrients to support their rapid growth and active lifestyles. Incorporating millets right in the foundation years are particularly beneficial. Millets are nutrient-dense, naturally gluten-free grains that are rich in fibre, essential vitamins, and minerals such as iron, magnesium, and calcium.
Tips for Building a Balanced Plate
Incorporate Variety: Ensure your meals include a variety of foods to cover all nutrient bases. Combining products with fresh fruits, vegetables, and lean proteins can help achieve this balance.
Watch Portions: Portion control is crucial for managing calorie intake and maintaining a healthy weight. Use measuring tools or visual cues to keep servings in check.
Stay Hydrated: Water is essential for all bodily functions, so drink plenty throughout the day, alongside your nutritious meals.
Listen to Your Body: Pay attention to hunger and fullness cues to prevent overeating and ensure that your diet supports your individual health needs.
This National Nutrition Week, let’s commit to adding foods to our plate that are not just tasty and filling but provide the required nourishment for a healthy and nutritious life. By incorporating millets, oats, honey and muesli into your diet, you can create meals that are not only nutritious but also delicious and satisfying.
