In the backdrop of the ongoing National Nutrition Week observed from September 1 to 7 organised by the central government to raise awareness about the importance of nutrition, THE WEEK speaks to Dr Arti Singh, Consultant Nutritionist and Dietitian, Motherhood Hospitals, Kharghar, Mumbai, about what constitutes ideal nutrition on a day-to-day basis, and more.
Tell us how can one best manage one's gut health?
Managing gut health also involves understanding the intricate mind-gut connection. It is a known fact that stress tends to affect the gut flora. Mindfulness techniques such as meditation or yoga help to de-stress and improve the gut. Contaminated food and water can upset the gut and one will experience symptoms such as nausea, vomiting, diarrhoea, bloating and cramping. Incorporating fermented food can boost your gut health. Kimchi, sauerkraut, yogurt and kombucha are rich in probiotics. Moreover, fibre-rich food such as whole grains, legumes, fruits, and vegetables nurture good bacteria in your gut. Follow these vital strategies for a healthy gut.
We in India are terribly low on iron leading to ever increasing cases of anaemia? What is the scientific explanation for this?
Iron deficiency and the surge in anaemia cases can be linked to factors such as dietary habits and environmental factors. Currently, a large number of people are eating processed food that lacks essential nutrients and avoid opting for iron-rich ingredients like leafy greens, and legumes. Hence, it is difficult for one to meet the recommended iron requirements. Conditions such as celiac disease or inflammatory bowel disease can take a toll on the body’s capacity to absorb iron and other important vitamins and minerals and one can get detected with anaemia. Too much blood loss during menstruation or pregnancy can impact iron levels and cause anaemia. Unfortunately, cancer, chronic kidney disease, ulcerative colitis, and rheumatoid arthritis can cause anaemia. Certain medications interfere with the iron absorption in the body leading to anaemia.
Indian women are found to have very low levels of D3. How can we correct this?
Not getting sunlight or enough vitamin D from the diet, having liver or kidney failure that can interfere with the body's ability to absorb or convert vitamin D are some of the reasons behind vitamin D deficiency in women. Women should get enough sunlight every day for at least 20 minutes, exercise daily, eat fatty fish like salmon, mackerel and egg yolks.
Ideally how often should one consume non-vegetarian food and in what measure?
One can have non-vegetarian food once or twice a week in the quantity recommended by an expert. However, the consumption should be not more than 100 gms when it comes to chicken, for fish it should be about 70 gms. Follow the guidelines given by the expert when it comes to eating non-veg food and don’t exceed the quantity.
Lancet study highlights a high level of folate deficiency in India. What do you think might be the reasons for the same?
The recent Lancet study revealed a worrisome prevalence of folate deficiency in India. One of the reasons for this deficiency could be dietary patterns as many people eat a lot of rice and wheat, which often lack adequate levels of essential nutrients, including folate. Even opting for processed food that lacks nutrition can cause folate deficiency. Good sources of folate include broccoli, Brussels sprouts, asparagus, peas, and chickpeas which should be a part of your diet. Furthermore, too much alcohol consumption, genetics, pregnancy, or celiac disease can also induce folate deficiency.
What is the most ideal morning routine to be followed from an ideal nutrition perspective?
The ideal morning routine includes a glass of drinking water on waking up, having nuts like almonds and walnuts to get some energy, and eating a protein-rich breakfast that is poached eggs with broccoli, tomatoes, poha, upma, chia pudding, oats, milk or vegetable smoothie, avocado toast, tofu scramble, sprout salad, moong dal chilla, quinoa upma, paneer paratha and fruits. Avoid eating fried food, vada, samosa, namkeens, baked food, and desserts for breakfast. Give a healthy start to your day with a healthy breakfast.
Do you recommend protein powders for children? Please be detailed.
Children can meet their nutritional needs through fresh fruits, vegetables, dairy, legumes, and nuts as these things can provide enough protein along with essential vitamins and minerals. Avoid giving protein powder to children as they contain added sugar that can cause weight gain, liver damage, nutritional imbalance, bloating, diarrhoea or even dehydration. So, be careful while giving protein powder to children. It is a good idea to include protein rich-food in the diet instead of giving protein powder to children.
