Nutrition is a fundamental pillar of good health. A plant-predominant, diverse, and balanced diet provides all the essential nutrients necessary for growth, development, maintenance, repair, and overall well-being. According to the World Health Organisation (WHO), “The exact composition of a diversified, balanced, and healthy diet varies depending on individual characteristics (e.g., age, gender, lifestyle, and physical activity), cultural context, locally available foods, and dietary customs. However, the basic principles of what constitutes a healthy diet remain the same.”
When choosing foods, nutrient density should be prioritised over calorie count alone. Foods like whole grains, legumes (dal), dairy, vegetables, fruits, nuts, and seeds not only supply the necessary calories but also provide essential carbohydrates, proteins, fats, vitamins, minerals, fibre, and antioxidants.
Adequate hydration plays a critical role in supporting various bodily functions, including nutrient absorption and the elimination of waste products.
Packaged foods & beverages
In recent years, there has been a shift in the way we purchase and consume food. Due to convenience, time constraints, novelty, taste, or variety, many of us rely more on packaged foods and beverages, rather than fresh produce for every meal. Packaged foods and beverages are regulated by the Food Safety and Standards Authority of India (FSSAI). While most manufacturers comply with these regulations, some smaller or cottage industries may still need to catch up.
When purchasing packaged foods, the product labels are an important tool in helping consumers make healthier choices. A cross-sectional study conducted by Dr Sudershan Rao Vemula at the National Institute of Nutrition, Hyderabad, in 2023, surveyed over 1,800 educated consumers at supermarket sites. The study found that 45% of participants bought packaged foods once a week, while about 20% purchased them daily. Taste, quality, convenience, and ease of use were the primary reasons for buying pre-packaged foods. Although most consumers read food labels, many only check for the manufacturing and expiry dates. Nutritional information was often overlooked, either due to a lack of knowledge or because the details were perceived as too technical to understand.
Why is it important to read nutrition labels?
Nutrition labels provide important information about calories, carbohydrates, sugars, protein, fats, fibre, and sometimes micronutrients, which can help consumers make informed choices. For example, if a packaged food contains added sugar, a person with diabetes can avoid it. Similarly, if a product is high in sodium, a person with high blood pressure may choose to restrict its consumption. Here are some key points to keep in mind when reading nutrition labels:
• Trans fats should ideally be zero.
• Saturated fats, cholesterol, added sugars, and sodium should be low.
• Protein, fibre, and monounsaturated fats (MUFA) are beneficial, so higher amounts are preferable. However, try to keep your total fat intake below 30% of your daily calories.
• Fat-free or sugar-free does not mean calorie-free.
• Watch out for sugars listed under different names, such as sucrose, fructose, glucose, dextrose, corn syrup, maltose, brown sugar, cane sugar, caramel, inverted sugar syrup, maple syrup, palm sugar, coconut sugar, and more.
• Nutrition facts are generally based on one serving (per 100g or 100ml, as per FSSAI standards). It’s important to check the number of servings you consume to accurately assess the nutrient levels of the food.
• The Daily Value percentage (DV%) is based on a 2,000-calorie diet. A DV% of 5% or less means the food is low in that nutrient, while 20% or more indicates it is high in that nutrient.
Nutrient density vs calorie count
Deciding between nutrient density and calorie count depends on your health goals. If you are looking to lose weight or control your calorie intake, keeping an eye on calories is essential. If you want to improve overall health and ensure you're getting the most vitamins, minerals, and other nutrients, prioritise nutrient-dense foods.
Here's a breakdown of both.
Nutrient density
Nutrient density refers to the amount of essential nutrients (vitamins, minerals, fibre, antioxidants, etc.) in a food relative to its calorie content. Nutrient-dense foods provide more nutrients per calorie, making them a healthier choice overall. These foods are typically rich in vitamins, minerals, and other beneficial compounds, and they offer more health benefits per calorie consumed.
Calorie count
Calorie count refers to the total amount of energy (in calories) provided by a food. While it's important to be mindful of calorie intake for weight management, focusing solely on calorie count without considering nutrient density can lead to poor dietary choices. You might consume fewer calories, but those calories might not be providing sufficient vitamins, minerals, and other nutrients your body needs to function optimally.
What comprises a healthy diet
While a diet plan should be individually tailored by a qualified dietitian to meet specific nutritional needs, here are some general guidelines for promoting good health.
- Eat a wide variety of plant-predominant whole foods.
- Consume 400 to 600 grams of fresh vegetables and fruits daily.
- Include whole grains, pulses, dals, nuts, and seeds in your daily diet.
- If you feel hungry between meals, snack on nutrient-dense foods such as fruits, nuts, or sprouts.
- Eat until you are about 75% full — practice mindful eating.
- Drink adequate water throughout the day.
- Avoid or limit the intake of salt, high-sodium foods, added sugars, desserts, sugar substitutes, high-fat foods, deep-fried foods, and refined products like maida (refined flour), white rice, and sugary beverages.
Stay physically active throughout the day.
- Ensure you get adequate rest, recreation, and sleep.
- Choosing wholesome foods, practising mindful eating, maintaining regular meal times, and avoiding fad diets are ways to achieve and maintain good health.
(Sheela Krishnaswamy is a nutrition and wellness consultant. She has written a chapter on Nutrition in the book Lifestyle As Medicine: The Science of Healthy Living, which is available for free download online or for purchase on Amazon India.)