How to Eat a Healthy Indian Thali With the New Dietary Guidelines
Do you know what you’re eating?
Have you ever given a thought to the food you eat every day?
What kind of food charms you -spicy, fried or sugary foods?
Let’s explore what do Indian Ayurveda and modern medical science say
Both Indian Ayurveda and modern medical science agree that food has a big impact on our health. Ayurveda, known for a comprehensive approach, addresses all aspects of an individual’s health and lifestyle. It takes into account an individual’s constitution or characteristics of the body (dosha) and the qualities of food. It means an individual requires a kind of food that suits their body’s characteristics. Thus, the food intake may vary from person to person.
In contrast, modern medical science focuses on the nutrients and physical effects of food on the human body in general. It doesn’t find any variation in the human body. It considers that the body responds to nutrients and vitamins in the same way. It differs from Ayurvedic practice because Ayurveda prescribes the original source of nutrients like fruits, cereals and vegetables, but medical science considers the extracts. All vitamins and protein are also available as powders, tablets, and capsules.
According to Ayurveda
Food is not only nourishment. It’s medicine. It points out the relevance of eating for one’s dosha. A unique mix of elements — Vata (air and space) governs movement, Pitta (fire and water) regulates metabolism, and Kapha (earth and water) manages assimilation in the body. These three determines a dosha. Each dosha has specific physical and mental traits. Foods balance these doshas. It keeps you healthy and prevents disease. Someone has a dominant Pitta dosha. They may eat cooling foods like cucumber and mint. These foods help to calm excess heat and acidity in the body.
How does modern medical science support Ayurvedic principles?
Medical science recognizes the nutrients in foods and their effects on the body. Vitamins, minerals, proteins, and fats are key nutrients. They play crucial roles in many body processes. They affect everything from making energy to immune function. A balanced diet is key. It is rich in fruits, vegetables, whole grains, and lean proteins. It is key for good health. It also prevents obesity, diabetes, and heart disease.
The gut microbiota-brain connection
Ayurveda and modern medicine both acknowledge the gut-brain connection. They highlight the impact of food on mental health. The gut microbiota has trillions of bacteria. They live in the digestive tract. The bacteria play a crucial role. They make neurotransmitters like serotonin, which regulate mood and behavior. Eating many types of plant-based foods nourishes the gut microbiota. This promotes mental well-being.
Both Indian Ayurveda and modern medical science agree
Ayurveda prescribes personalized diets based on dosha to make a balance diet. Modern medicine focuses on nutrients and their effects. By combining both systems’ wisdom, we can create a holistic approach to nutrition. It supports overall well-being.
The Indian Council of Medical Research (ICMR) has just issued new diets for Indians. It’s the first update in 13 years. The goal is to improve health and ward off diseases like obesity and diabetes. These diseases are becoming more common in India. Recent scientific knowledge backs these guidelines. The aim is to encourage healthier living.
So, what do these guidelines recommend?
The ICMR endorses a mixed diet. A healthy diet should have foods from at least eight food groups. These comprise vegetables, fruits, cereals, pulses, meat, eggs, nuts, and dairy. For a healthy and nutritious diet, experts suggest a variety of these foods in your meals. Have veggies and fruits on one side of your plate and grains, meat, eggs, nuts, and dairy on the other side.
You need milk, eggs, and meat in your diet. They’re rich in key nutrients, especially for pregnant women and children. Cereals are a major energy source. But adding variety to your meals, like pulses and lean meats (poultry and fish), can make them more nutritious.
Say no to instant noodles, packaged mixes, chips, and ice creams
The guidelines also stress avoiding ultra-processed foods. These foods include instant noodles, packaged mixes, chips, and ice creams. These foods have lots of bad fats and sugars. They can make you gain weight and raise the risk of diseases like heart disease and diabetes. It is crucial to check the label and avoid consuming such foods.
The ICMR cautions against using protein powders
It emphasizes the risks of eating too much protein. Instead, focus on getting proteins from natural sources. These include lean meats, dairy, and plants.
Choice of Cookware
When cooking, the ICMR recommends using cookware like air-fryers and granite-coated utensils. They make kitchens safer.
People may safely go for traditional options, like earthen pots. They are eco-friendly and keep nutrition.
Experts recommend avoiding non-stick pans with damaged coatings.
Also, avoid storing acidic foods in metal containers.
The ICMR tells us microwave cooking is just as healthy as other ways, if not healthier.
Following these guidelines will help us create a healthier tomorrow. According to Director, ICMR has carefully crafted these guidelines to align with national nutrition policies. This marks a big step towards a fitter, happier India.
