Nutritional tasks

The National Nutrition Week, which ended on Monday, highlights the value of good nutrition habits. What we eat and how much water we drink decides how fit and healthy we will be, determining our energy levels and disease-fighting ability. Irrespective of the type of diet you follow—a carbohydrate-dense plan, which includes wheat, rice, sweet potatoes, breads; a protein-oriented one that includes eggs, poultry and fish; or a mixed meal plan that contains all the nutrients in proportion—you must remember to include foods that provide adequate minerals and vitamins.

We have set seven nutritional tasks for you this month to help you understand the purpose of nutrition better and work towards better health:

u Tell yourself that a healthy breakfast is invaluable for rejuvenating you and providing you with energy all day long. Choose oats or quinoa with skimmed milk or almond milk and a high-fibre fruit and a dash of cinnamon to regulate blood sugar, or have multigrain bread with an olive spread, a couple of eggs and sautéed mushrooms and leafy greens.

u Pay attention to how much tea and coffee you take. Even green tea can be dehydrating if you have more than five cups a day. If you are one of those who have tea with milk and sugar and have several cups, then you might just be sneaking in much more sugar than you need.

u Think every day about the quantity of leafy greens that you consume. Spinach, fenugreek (methi) and rocket leaves are rich sources of folate, a vitamin that helps make red blood cells. The bonus is that they are very low in calories, so it is a good idea to have some leafy greens with every main meal, including breakfast.

u Think about interesting and healthy ways to snack. Healthy snacks prevent binge-eating. Apple, pomegranate and almond salad with a dash of orange juice and rock salt could be a hydrating snack mid-morning or at teatime. Or you could opt for a small serving of tuna salad with basil, rosemary and arugula, or light Greek yogurt with two tablespoons of almonds or hummus with carrot and cucumber sticks.

u Ensure that you take half to one glass of water every waking hour. Water is required to transport nutrients to the internal organs and tissues. Remember that juices and other beverages cannot substitute for water.

u Think about the way nutrition can affect sleep. Too much caffeine close to bedtime and stimulants like chocolates or greasy food upset the working of the gastrointestinal tract. Fried food close to bedtime, for instance, increases reflux and slows down the peristaltic movement of the digestive tract. Warm milk, yogurt or a chicken are foods that promote sleep. Chicken, for instance, contains the happy hormone serotonin, which has a calming effect on the mind.

u Remember to exercise every day and to eat before and after your workout. Your workout must include an equal mix of cardio, weights and flexibility. Have an apple with cinnamon before the workout and eggs or skimmed paneer (cottage cheese) with leafy greens after it.

Make this a daily habit and see how much healthier you feel.

Madhuri Ruia is a nutritionist and Pilates expert. She runs InteGym in Mumbai, which advocates workouts with healthy diets.