Eat Wisely Stay Healthy

The Poshan Abhiyaan, is a mission aimed at Malnutrition – Free India, Together with improving the nutrition services across the country – various Community Nutrition related activities are conducted. Based on this objective, Rashtriya Poshan Maah – National Nutritional Month is observed every year in the month of September. This year, it’s being celebrated with the Theme “Converging towards a healthy walk through life” – Feed smart right from start. HAPPY NUTRITION MONTH.

Diet Is Not a Single Meal Plan, It’s a Journey.

Diet -Healthful Living According to Proper Selection of Food.


How to Plan a Healthy Plate?

General Tips to Personalize Your Plate

  • Aim to eat from all the five food groups.
  • Fill half your plate with fruits and vegetables.
  • Dietary fiber in vegetables and whole grains lowers the risk of heart diseases and blood sugar levels.
  • Add seasonal fruits and vegetables to your plate as a source of antioxidants.
  • Healthy proteins in lean meats, beans and nuts serve as building blocks.
  • Nuts are excellent sources of vitamin E and essential fatty acids.
  • Milk and dairy products serve as sources of calcium, vitamin D, protein and essential nutrients like vitamin B12 and phosphorus.
  • Oil contains essential fatty acids and can be consumed in moderation.
  • Fluids, beverages and water are an essential part of your diet.

Note: The above instructions are general tips, it varies from individual to individual based on medical conditions, eating pattern, food allergies and socio-economic status.

Eat Right to Keep Fit

Fad Diets

  • Promote quick weight loss
  • Are usually unhealthy and unbalanced
  • Targeted at people who want quick results
  • Diet restricted to certain foods which may work but are mostly one dimensional
  • May be detrimental to health
  • Long term consequences are mostly unknown

Facts from Fads

  • Quick weight loss
  • Too good to be true
  • Company marketing its products
  • No scientific data backing up the diet
  • Good and bad food list

The Myth

  • These diets are designed to make dieters believe that they are burning fat at a very rapid pace.
  • Fad diets may make a dieter shed 3 to 5 kgs a week only by fluid loss.
  • Fluid loss due to these diets causes one to become dehydrated.
  • Changes in eating habits and reduction of food groups, particularly carbohydrates, lead to loss of muscle mass as most of these diets do not encourage exercises.


  • High Protein: Excessive protein strains the liver and kidney, also increases ammonia production. Protein rich foods might be missing other essential vitamins and minerals and they also add saturated fat to the diet.
  • Liquid Diets: Liquid diet cannot be done long-term as it causes fatigue and dizziness; it also lowers BMR.
  • Ketogenic Diet: It is restrictive and difficult in the Indian scenario. Ketosis is a harmful side effect.
  • PaleoDiet: It excludes certain food groups entirely leading to deficiencies of vitamins and minerals and a reduction of fiber in the diet.
  • Low Carbohydrate Diet: It may cause fatigue if followed long term. Glucose needed for brain function through carbohydrate breakdown will not be available.
  • Dukan Diet: High protein low carb – including 10-day attack period which may lead to nutritional deficiencies, bad breath and constipation.

What to do?

  • Meet a qualified nutritionist for a personalized diet plan.
  • Watch what you eat.
  • Exercise daily not less than 45 minutes.
  • Adequate hydration and good sleep pattern.
  • Eat from all food groups focusing on all complex carbohydrates, fruits, vegetables and proteins.

Bottom Line Message: Whoever put the ‘s’ in fast food is a marketing genius, DON’T BE A PREY!

Eat a quantitative and qualitative diet – moderation is key.


Yamini Prakash, MScRD
Chief Dietitian
Kauvery Hospital, Chennai