National Nutrition Week 2024: Make These Changes to Your Diet to Make It Nutritious

National Nutrition Week is observed from September 1 to 7 each year to raise awareness of the importance of nutrition and promote healthy eating habits. We can use this week to teach you how to make your food more nutritious. By including whole grains, a variety of colorful vegetables, fruits, lean proteins, and healthy fats, and by limiting foods made from grains and added sugars, a person can greatly increase the intake of necessary vitamins, minerals and other nutrients. Such changes not only improve overall health and immunity but also help prevent chronic conditions such as heart disease, diabetes and obesity. Read on as we share tips to help you make your diet more nutritious.

Tips to help you make your diet more nutritious

1. Include more whole grains

Whole grains such as quinoa, brown rice, oats, and barley contain more fiber, vitamins, and minerals than refined grains. Replace white rice, pasta and bread with whole grain options to boost your fiber intake, which supports digestion and keeps blood sugar levels stable.

2. Add more colorful vegetables

Eating lots of colorful vegetables ensures a variety of vitamins, minerals and antioxidants. Aim to fill half of your plate with a variety of vegetables, such as leafy greens, bell peppers, carrots and beets. This method not only provides essential nutrients but also helps reduce the risk of chronic diseases.

3. Include healthy fats

Healthy fats, such as avocados, nuts, seeds, and olive oil, are important for brain function, hormone production, and the absorption of fat-soluble vitamins. Replace unhealthy fats (found in fried and fried foods) with these sources of monounsaturated and polyunsaturated fats.

4. Prioritize lean proteins

Lean proteins, such as chicken, turkey, tofu, beans, lentils and fish, provide essential amino acids for muscle repair and overall health. They are also low in fat compared to red meat. Be sure to include a source of lean protein in all meals.

5. Embrace fermented foods

Fermented foods such as yogurt, kefir, sauerkraut, kimchi and kombucha are rich in probiotics, which help maintain gut health. A healthy gut microbiome is linked to better digestion, immunity, and even mental health. Include small amounts of these foods in your diet, such as a dollop of yogurt or a spoonful of sauerkraut every day, and gradually increase your intake.

6. Include a variety of nuts and seeds

Nuts and seeds, such as almonds, walnuts, chia seeds and flaxseeds are full of healthy fats, protein, fiber, vitamins and minerals. They can help reduce inflammation and improve heart health. Add them to your diet by sprinkling them on salads, yogurt, or cereal, or eat them as a snack.

7. Season with herbs and spices

Herbs and spices such as turmeric, ginger, garlic, cinnamon and oregano are rich in antioxidants and have anti-inflammatory properties. They enhance the taste of your food without adding calories or sodium. Experiment with different spices when cooking to not only improve the taste but also get the nutritional benefits.

Implementing these changes gradually will help you create a nutrient-dense diet and improve overall health.

Disclaimer: This content including advice provides general information only. It is in no way a substitute for qualified medical opinion. Always consult your specialist or doctor for more information. NDTV does not claim responsibility for this information.