health
Harmony Between Taste & Health
This Father’s Day, let's encourage men to make informed and healthy food choices to support good nutritional status.
Kavita Sardana
When it comes to eating right, women often come to mind more than men. Women are usually in charge of cooking and planning meals, and their nutritional needs receive more attention in pop culture due to physiological changes throughout their lifecycle, such as menstruation, pregnancy and menopause.
However, healthy eating is crucial for all genders, as our bodies go through similar biochemical processes of digestion, assimilation, absorption. Men often overlook the nutritional content of their plates, focusing more on taste.
This Father’s Day, let us encourage men to make informed and healthy food choices to support a good nutritional status. Better nutritional status leads to better health, enabling men to care for their families more effectively. In families with children, men often set examples through their eating habits, making it crucial for fathers to inculcate healthy eating habits. Eating together as a family fosters better health and bonding. Food is the only sustainable change that can help maintain optimum health. Here are some points to consider:
Health and Aging
As men age, they too experience hormonal changes and other physiological shifts. Proper nutrition can help manage these changes and prevent age-related health issues such as osteoporosis, cardiovascular diseases, and type 2 diabetes.For instance, testosterone (male hormone) levels gradually decline with age, which can lead to muscle mass reduction, weight gain, mood swings and decreased energy levels. Adequate intake of nutrients through foods & supplements is crucial for maintaining nerve & bone health as well as stamina & eventually graceful aging.
Encouraging Healthy Eating Habits
All men need a well-balanced diet that includes:
Whole Grains: are sources of energy, fibre, essential vitamins, and minerals. They help in maintaining digestive health. Slight changes like switching to millets, quinoa in place of polished white rice can be helpful.
Fruits and Vegetables: provide vitamins, minerals, fibre, and antioxidants, vital for immune function. Prefer consuming seasonal varieties for better digestion and absorption.
Proteins: essential for muscle maintenance and overall health. Lean meats, poultry, fish, beans, and legumes are excellent sources.
Dairy Products: important for bone health, provide calcium and vitamin D. Options include milk, cheese, yogurt, paneer.
Healthy Fats: important for absorption of vitamin A, D, E, and K, cell growth, and protection of internal organs. Sources include avocados, nuts, seeds, olive oil, pure ghee.
Supplementation: While a balanced diet is crucial, some nutritional gaps may still exist. Supplements can help fill these, ensuring that all the necessary nutrient needs are met. For example, vitamin D supplements might be necessary for those not getting enough sunlight, and omega-3 supplements can be beneficial for heart health.
Lifestyle Factors
Men often overlook the importance of physical activity, especially given the long working hours & sedentary lifestyle. Lack of physical activity coupled with poor dietary choices can lead to obesity, hypertension and diabetes. It is important to incorporate lifestyle changes in the daily routine and adopt healthier dietary choices.
Practical Tips
Regular Meals: a meal having a balance of whole grains, dairy products, fruit, vegetables and dals help maintain energy levels daily. Skipping meals can lead to overeating later in the day, disrupting blood sugar levels.
Portion Control: Be wise in portion size, for example consuming three chapattis & a bowl of rice can lead to carbohydrate overload in the body. Understanding portion sizes and replacing some portions with more nutrient dense foods is a small but key step.
Hydration: Water is needed for overall bodily functions. Aim to fill up a glass of water rather than sipping through the bottle. Have 8 to 10 glasses a day apart from other fluids.
Healthy Fats: Include nuts, seeds, olive oil, coconut, while limiting saturated and trans fats. Fats are also essential for brain health and reducing inflammation.
Reduce Processed Foods: all these foods are high in sugars and unhealthy fats, contributing to weight gain and chronic diseases.
Mindful Eating: Eat slowly and mindfully while recognizing fullness cues. Try to practice mindful eating by paying attention to the meals without distractions like TV or phones.
Listen to Your Body: It is essential to stop eating when, or even before, feeling full. Overeating can lead to weight gain and digestive issues.
Plan Healthy Meals: Work towards healthy, quick, and easy meals for busy days. It is convenient to eat a bowl of sprouts, boiled legumes, yoghurt with fruits, fresh salad. This helps reduce the temptation of eating fast foods.
Physical Activity: Avoid sitting for too long. Move as often as possible, going for a walk, indulging in active games, marathon, trekking or gardening, helps maintain a healthy weight.
Healthy Choices when eating out: When dining out, make healthy choices such as opting for grilled or steamed foods. Do not indulge in snacking as well as a full meal with it, choose between the two. Avoid fried and high-calorie dishes.
Consistency: Sticking to healthy diet and moderate physical activity is key to long-term health. Consistency helps in maintaining desired health outcomes and prevents the regression of healthy habits.
Health Monitoring: Timely checks of blood pressure, cholesterol levels, and blood sugar levels can help in early detection and management of potential health issues. Consulting healthcare providers for dietary advice is recommended.
Stress Management: Managing stress through activities like exercise, meditation, or hobbies is crucial. Chronic stress can negatively affect eating habits and overall health. As a result, either you overeat or under eat.
Age and Lifestyle Considerations: Adjusting nutritional needs based on age, activity level, and specific health concerns is essential. For example, older men may need more calcium and vitamin D to prevent osteoporosis, while athletes might require additional protein and carbohydrates to support their activity levels. Similarly, diabetics need to eat less of carbs & more of proteins.
It is crucial for fathers to inculcate healthy eating habits. Ultimately, eating together as a family is key towards better health and bonding. Food is the only sustainable change that can help maintain optimum health.”
By following these tips, men can improve the nutritional intake, boost their energy levels, and have a long-term goal towards better health and wellness. As the saying goes, add life to years, not just years to life!
The writer is Health & Nutrition Advisor at the Adani Foundation.