Healthwatch by Shyft

Looking for some healthy eating advice?
Leave your details & our team will help you set up a consult
Sonali Sachdeva

Nutritionist | 22 Yrs. of experience

Sakina Hashmi

Nutritionist | 7 Yrs. of experience

Abhilasha Sharma

Nutritionist | 5 Yrs. of experience

Enter your details

Nutrition 101: A Beginner’s Guide to Eating Well

Nutrition 101: A Beginner’s Guide to Eating Well
Content
Content

Proper nutrition is the foundation of good health. It is essential for the growth, development, and maintenance of the body. But with so many fad diets and conflicting information, it can be challenging to understand what a healthy diet means. This blog aims to explore the importance of proper nutrition in everyday life and provide practical tips for achieving a healthy and balanced diet.

What is Proper Nutrition?

Proper nutrition refers to the intake of essential nutrients for the body’s growth, repair, and maintenance. These nutrients include carbohydrates, proteins, fats, vitamins, minerals, and water. Each of these nutrients plays a crucial role in the body’s functions, such as energy production, immune system support, and tissue repair.

Why is Proper Nutrition Important?

Proper nutrition is essential for good health and well-being. It helps to prevent chronic diseases such as heart disease, diabetes, and cancer. According to the World Health Organization (WHO), an unhealthy diet is one of the leading risk factors for death worldwide. Poor diet is responsible for more deaths than any other risk factor, including tobacco use and high blood pressure.

Proper nutrition is also important for maintaining a healthy weight. According to the fifth round of the NFHS conducted in India between 2019 and 2021, about 6.4 per cent of women and 4.0 per cent of men aged 15-49 are obese. Around 17.6 per cent of women and 18.9 per cent of men in the same age group are overweight, but not obese. Being overweight or obese increases the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.

What are the Key Components of a Healthy Diet?

A healthy diet includes a variety of nutrient-dense foods from all food groups. These include:

  • Fruits and vegetables: These are rich in vitamins, minerals, and fibre.
  • Whole grains: These provide complex carbohydrates, fibre, and essential vitamins and minerals.
  • Lean proteins: These include fish, poultry, beans, and nuts.
  • Low-fat dairy: This provides calcium, vitamin D, and other essential nutrients.
  • Healthy fats: These include olive oil, avocados, nuts, and seeds.
  • What are the Consequences of a Poor Diet?

A poor diet can have serious consequences on overall health and well-being. These include:

  • Chronic diseases: A poor diet is a major risk factor for chronic diseases such as heart disease, diabetes, and cancer.
  • Obesity: A poor diet is a leading cause of obesity, which increases the risk of chronic diseases and reduces the quality of life.
  • Nutrient deficiencies: A poor diet can lead to nutrient deficiencies, which can seriously affect health. For example, a lack of vitamin C can lead to scurvy, a condition that causes weakness, anaemia, and skin and gum problems.
  • Poor mental health: A poor diet can also harm mental health. Studies have shown that a diet high in processed foods and sugar is linked to depression, anxiety, and other mental health problems.

How Can You Achieve a Balanced and Healthy Diet?

Achieving a balanced and healthy diet doesn’t have to be complicated. Here are some practical tips for achieving a healthy diet:

  1. Eat a variety of nutrient-dense foods from all food groups.
  2. Limit your intake of processed foods, sugary drinks, and fast food.
  3. Choose whole foods over refined foods whenever possible.
  4. Cook at home more often to have control over what you are eating.
  5. Pay attention to portion sizes to avoid overeating.
  6. Stay hydrated by drinking plenty of water throughout the day.
  7. Aim for at least 150 minutes of moderate-intensity physical activity per week.

In Conclusion

Proper nutrition is essential for good health and well-being. By making small, sustainable changes to your eating habits and engaging in regular physical activity, you can improve your overall health and reduce the risk of chronic diseases.

So start taking small steps towards a healthier diet today and enjoy the benefits for years to come.


Author:
Prachi Kalra

Prachi Kalra

linkedin
Nutrition
Prachi is a nutrition and wellness expert with over 2.5 years of experience. She has worked in both in-patient and out-patient settings in Multispeciality Hospitals, including Max Hospital. She has experience curating nutrition-focused content for various conditions including PCOS, Diabetes, Thyroid, and Weight Management. She holds an M.Sc degree in Food Science and Nutrition and is also a certified Diabetes Educator. Her areas of specialization include diabetes, weight management, and dietary management for post-bariatric surgery. She believes that sustainable and mindful eating practices are essential for healing and overall well-being. read more

Over 20,000 customers have reduced their symptoms and improved their health by consulting Shyft's Clinical Nutritionists. When are you starting?

READ MORE ON :

Article By:

Our experts continually monitor the health and wellness space, and we update our articles
when new information becomes available.

Read more

Continue to read on a range of topics related to Exercise, Nutrition, Mental Health and Sleep Health.

Five Foods to Help You With Your Period Pain (and Four to Avoid)

Period pain, also known as menstrual cramps or dysmenorrhea, are cramps and pelvic pain that you may experience during menstruation. This happens because every month, the lining that has built up within the uterus is shed - unless you’re pregnant - and the muscles of the womb contract and relax in an irregular rhythm to do so. Prostaglandins, chemicals that induce uterine muscle contractions, are the primary cause of period pain. Estrogen, one of the primary reproductive hormones in women,… Read more

Editor’s pick

Five Foods to Help You With Your Period Pain (and Four to Avoid)

Five Foods to Help You With Your Period Pain (and Four to Avoid)

Period pain, also known as menstrual cramps or dysmenorrhea, are cramps and pelvic pain that you may experience during menstruation. This happens because every month, the lining that has built up within the uterus is shed - unless you’re pregnant - and the muscles of the womb contract and relax in an irregular rhythm to do so. Prostaglandins, chemicals that induce uterine muscle contractions, are the primary cause of period pain. Estrogen, one of the primary reproductive hormones in women,…

book

4 minutes

|

calendar

17 Jan 2024

Editor’s pick

Pescatarian Diet

4 minutes

23 Jul 2023

Pescatarian Diet

Are you a fan of seafood? Is healthy weight loss your goal? Looking for a non-phoney sustainable diet that is flexible? If yes, then the Pescatarian diet is right up your alley. What is The Pescatarian Diet? Pescetarianism is a vegetarian diet with an inclusion of fish and other seafood. This diet stresses fish and seafood as the main sources of protein while the remaining snacks and meals reflect a plant-based diet that is characteristic of the Mediterranean diet. There… Read more

Most read

Pescatarian Diet

Pescatarian Diet

Are you a fan of seafood? Is healthy weight loss your goal? Looking for a non-phoney sustainable diet that is flexible? If yes, then the Pescatarian diet is right up your alley. What is The Pescatarian Diet? Pescetarianism is a vegetarian diet with an inclusion of fish and other seafood. This diet stresses fish and seafood as the main sources of protein while the remaining snacks and meals reflect a plant-based diet that is characteristic of the Mediterranean diet. There…

book

4 minutes

|

calendar

23 Jul 2023

Most read

Understanding the Different Types of Sugar & What They Do to Your Body

Wondering whether you should be eating less sugar? Confused about how sugar affects your body? We get it. Many of us have a complicated relationship with sugar, which stems from the different narratives created about it over the years. We grew up watching our parents douse their tea with spoonfuls of sugar and eating homemade sweets that were integral to any festive occasion. Sugar is an intrinsic part of how we mark a significant moment – celebrating anything joyful requires… Read more

Editor’s pick

Understanding the Different Types of Sugar & What They Do to Your Body

Understanding the Different Types of Sugar & What They Do to Your Body

Wondering whether you should be eating less sugar? Confused about how sugar affects your body? We get it. Many of us have a complicated relationship with sugar, which stems from the different narratives created about it over the years. We grew up watching our parents douse their tea with spoonfuls of sugar and eating homemade sweets that were integral to any festive occasion. Sugar is an intrinsic part of how we mark a significant moment – celebrating anything joyful requires…

book

14 minutes

|

calendar

01 May 2023

Editor’s pick

The Gut-Check: The Impact of Skipping Meals

Think twice before skipping that meal, as it could very well be the key to unlocking the secrets of a healthy gut! From aiding in digestion and absorption of nutrients to supporting our immune system and even influencing our mood and mental health, the gut microbiome is a complex and fascinating part of our bodies. But did you know that one simple habit, like skipping meals, can have a significant impact on this delicate balance of bacteria in our gut?… Read more

Editor’s pick

The Gut-Check: The Impact of Skipping Meals

The Gut-Check: The Impact of Skipping Meals

Think twice before skipping that meal, as it could very well be the key to unlocking the secrets of a healthy gut! From aiding in digestion and absorption of nutrients to supporting our immune system and even influencing our mood and mental health, the gut microbiome is a complex and fascinating part of our bodies. But did you know that one simple habit, like skipping meals, can have a significant impact on this delicate balance of bacteria in our gut?…

book

4 minutes

|

calendar

05 Aug 2023

Editor’s pick

Checkout some healthy recipes that taste good, approved by our nutritionists

View all
Understanding Metabolism

Baked Feta Chickpeas

A simple, delicious & healthy meal - a fantastic appetizer or meal on its own.

11 INGREDIENTS

|

60 MINS.

Understanding Metabolism

Cheese Soup

A creamy blend of cheese & vegetables perfect for a cold winter day!

9 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Whole Wheat Waffles

Crisp, light and super easy-to-make waffles - no one will ever suspect they're made with 100% whole wheat flour!

11 INGREDIENTS

|

15 MINS.

Understanding Metabolism

Vegetable Frankie

Spiced vegetables wrapped in chappati - a satiating snack that can be relished even on the go!

6 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Beetroot Chilla

A nutrient dense recipe with added benefits of beetroot & gram flour.

7 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Spinach Khichdi

A wholesome dish made with lentils, rice and spinach

13 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Omlette Curry

An appetizing curry made with cut pieces of egg omelette

9 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Apple Ginger Chutney

Zesty peppery and sweet, with a pungent and spicy aroma

7 INGREDIENTS

|

30 MINS.

View all