Nutrition

Nutrition – The 1st Pillar of a Healthy Lifestyle

Nutrition is a vast field and is an evolving science due to the multiple areas of research. But at the same time, the basics of healthy eating do not change much and are important to achieve good health.

The present nutrition science looks at food as a whole, and the source of the food becomes very important. Rather than reducing food to its individual components (e.g., milk gives calcium or egg whites give protein), it is important to look at how these nutrients are packaged in nature.

Source and package of food matter. For example, milk provides calcium and protein but lacks fiber. It may also contain hormones, antibiotics, or environmental toxins from the animal. Moreover, digestibility and nutrient absorption vary. Hence, it is better to consider milk as a whole package rather than just a calcium source.

When considering calcium sources, plant-based options like ragi, rajgira (amaranth), green leafy vegetables, and sesame seeds not only offer calcium but also provide fiber, antioxidants, vitamins, minerals, and phytonutrients. Fiber, notably, is one of the most under-consumed nutrients globally.

Whole Food Plant Based (WFPB) Diet

This brings us to the term WFPB – Whole Food Plant Based.

• WF – Whole Foods: These are unprocessed foods in their natural form, such as whole fruits and vegetables. Juicing strips away fiber and some nutrients. Foods processed in industries, especially with added preservatives, colors, and flavors, become Ultra Processed, which are not just nutritionally inferior but also harmful. Choose whole or minimally processed foods, such as whole grains and flours that retain the germ. Avoid polished grains, dals, and refined flours.
• PB – Plant Based: This refers to foods that come primarily from plants. Animal-based foods contain saturated fat, cholesterol, and no fiber. Additionally, cooking animal products can form substances harmful to health. While they may provide some nutrients, we must evaluate whether plant sources can offer these nutrients in a healthier package.

Why Reduce Animal Products?

Reducing the intake of animal products and increasing plant consumption improves both personal and planetary health. Animal products include:

• Dairy: milk, cheese, paneer, curds, yoghurt, buttermilk
• Eggs
• Chicken, red meat, fish

On the other hand, plants are rich in fiber, antioxidants, and phytonutrients—making them better for your health and for the environment.

Consuming more plant-based foods helps enhance personal well-being and contributes to sustainability.

I will share more insights in my subsequent blogs.