Dr Monal Velangi, senior dietician at K.J. Somaiya Medical College and Research Centre, Mumbai, holds a PhD in foods, nutrition and dietetics from Mumbai University. She has substantial research experience, in India and abroad, in clinical dietetics, community health and the role of nutrition in managing lifestyle diseases and promoting overall wellbeing. She enjoys reading, travelling and cooking.
Nutrition is not one-size-fits-all: Every individual has unique needs based on genetics, body composition, nutritional status, blood parameters, lifestyle and routine. Age, gender and many other factors must be considered to arrive at the optimal nutrition for each person. Individual preferences must also be factored in to improve adherence to dietary recommendations.
Common nutrition myths: Only crash diets or weight-loss pills result in weight loss; healthy eating is expensive; zero-carb diets are best; diabetics should avoid eating fruits; protein supplements are necessary; zero-cholesterol oils are great for heart health.
Celebrities are not nutrition experts: Celebrities are experts at what they do, but they are not authorities on nutrition. A proper diet plan is based on individual factors such as their nutritional status, genetics and routine. Unless the celebrity is also a certified nutritionist, their diet recommendations should be treated with scepticism.
Avoid fad diets: Fad diets, such as ketogenic and intermittent fasting, should not be followed without proper medical advice. Potential consequences include ketosis (raised levels of ketones in the blood stream), hypoglycaemia (unhealthy drop in the blood glucose level), nutritional deficiencies, weakness, fatigue, impairment of neurological functions, mental health issues, poor focus and concentration, kidney issues, drastic muscle loss and yo-yo weight cycling (repeated gain and loss of weight).
Simple choices for gut health: Probiotic drinks can improve gut health by introducing beneficial bacteria and gut microbiome. However, choose sugar-free options, as high sugar content is not healthy. Curd, yoghurt or buttermilk are healthier alternatives.
Maintaining gut health: A healthy gut microbiome is essential for maintaining gut health. The presence of beneficial gut bacteria means good health of the stomach, intestines and colon; poor gut health causes digestive problems, fatigue, irritable bowel syndrome, heartburn, mood changes, skin issues, and so on. Regular deworming, as advised by a doctor, and the inclusion of curd, buttermilk and fermented cereal-pulse products like idlis, dosas and uttappams can contribute to a healthy gut.
Seasonal eating: Fruits and vegetables are available year-round, but it is best to consume them during their natural growing seasons. For example, hydrating melons and mangoes rich in beta-carotene (which the body converts to Vitamin A) are summer fruits. Berries, oranges and guava, which have immunity-boosting vitamin C, are best enjoyed during winter.
Healthy vs unhealthy dieting: Every time you eat, you are engaged in a diet. Healthy eating involves having a balanced diet with all food groups in the right amounts to meet the body’s calorie and protein needs. Unhealthy eating includes any imbalance of food groups, consuming insufficient or excessive calories and nutrients, and not eating the right food at the right time. Also, moderation is key. When in doubt, consult a certified nutritionist and dietician.
The supplement craze: Seaweed is one of the most talked-about supplements as a source of protein and vitamin B12. But consume only those nutritional supplements that are packaged well by a reputable company, has all the necessary licenses, and the approval of the Food Safety and Standards Authority of India. Consult a certified nutritionist to clear doubts. Food safety is paramount to prevent health hazards, illness or toxicity.
The truth about ‘superfoods’: Research has identified certain natural and minimally processed foods that have bioactives (chemicals found in small amount in foods), which boost health and prevent diseases. These, from a marketing point of view, are referred to as ‘superfoods’. Certain fruits, spices, berries, nuts, oil seeds, extra virgin oils, spirulina and seaweed have antioxidant and immune-boosting properties, as well as probiotic benefits. The increased prevalence of degenerative diseases highlights the need for superfoods as a preventive measure. My research on virgin coconut oil in knee osteoarthritis is an example of the potential benefits of such functional foods. Research also emphasises the need for providing accurate information about superfoods to avoid misleading the public.
No supplements without a doctor’s advice: Vitamin D, for instance, is one of the most talked-about supplements (especially since the pandemic). But since its excessive use can lead to toxicity (manifested, among other symptoms, as bone pain and kidney problems), it should not be taken without medical advice. Vitamin D is a fat-soluble vitamin, unlike the water-soluble vitamins like B and C that the body can expel as urine.
The value of a traditional diet: Traditional Indian food is good, but one has to be mindful of the portion sizes and ensure a balanced intake of food groups. Nutrition awareness programmes are now increasingly common in schools and workplaces. While traditional eating is suitable for everyday life, both under-eating and overeating should be avoided.
Missing meals: Skipping meals disrupt hunger and satiety hormones, leading to hunger pangs and excessive consumption of food that are high in fat, carbohydrate or salt content. Skipping dinner can cause late-night hunger, especially if the previous meal was inadequate.
Repair your relationship with food: Food has always been the primary need of human beings, and we have a relationship with it from birth. Like in any long-term relationship, there are ups and downs. Timely reviews will help one know whether their relationship with food is healthy. Good habits should start from childhood, but it is never too late to learn.
Food and mental wellbeing: There is a deep connection between food and mental wellbeing. An improper diet can lead to nutrient deficiencies, result in fatigue, poor focus and low attention span, and cause anxiety and depression.
No food is inherently bad: Ghee, for instance, can be consumed in moderation. Even though it has saturated fat, a small amount on hot chapatis is acceptable. Pregnant and lactating women, as well as children, may have a higher allowance, but it should still be consumed in moderation.
Artificial sweeteners and lite salts: The benefits of artificial sweeteners depend on how they are used. The US Food and Drug Association has an approved list of artificial sweeteners, but the American Diabetes Association advises caution, as they are used to substitute sugar and reduce calories. Artificial sweeteners must be used carefully to manage obesity, diabetes, heart disease and metabolic syndrome. Lite salts are a mixture of half regular salt and half potassium chloride.
Healthy diets can also be flavourful: A healthy diet does not mean food without flavour, especially since India is the land of spices with different cuisines having their own flavours. Your preference for flavours depends on your lifestyle and tastes, which can be cultivated.
Say no to these items: White sugar, vanasapati dalda, burger, pizza, farsan or chips, bakery items such as khari, and carbonated beverages.
Do not rely on social media for food advice: How you understand and use information you get from social media matters. Advice from dieticians and nutritionists is generally reliable, but be wary of self-promotion. Remember: what works for others may not work for you.