Nutritional security in India Chronological disorders World health organization recommendation

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What’s on your Plate?
Article ID: 33095
Pooja Yaddanapudi1
1
Ph. D. Scholar, Department of Fruit Science.
Introduction
Over half of all Indians, especially women, eat an unbalanced diet devoid of fresh fruits, green vegetables,
pulses, meat and milk products that are needed to lead a healthy life. The recently released National Family
Health Survey (NFHS-4) 2015-16 by the health ministry revealed that fewer than half (47%) of all women
consume dark green, leafy vegetables daily and another 38% eat them only once a week. There are two classes
in India those who can’t afford vegetables, fresh fruits and milk and the others who can afford them but they
don’t know what should eat and what should not. Most of the affordable people eat too much calorie food and
not focus on the proteins, vitamins, minerals. High calorie unbalanced diet leading to development of chronic
diseases like diabetes, thyroid, obesity and respiratory diseases. Especially in women development of PCOD
problems, thyroid and anaemia. So, it’s time to look into what’s on our plate.
What we are Eating?
Most of the Indians consume paddy as major dish. Eating too much rice (Carbohydrate) with little curry (lack of
vitamins and minerals) causes overweight, diabetes and other mental issues. Eating fried foods, backed foods
and junk foods as snacks rather than fresh fruits and vegetables is big problem. Fried foods and unhealthy
beverages are major triggers for non-communicable diseases (NCDs) such as diabetes, hypertension and obesity
that are growing rapidly in India.
What the Body Wants?
A well-balanced diet is one that contains enough proteins, fats, carbohydrates, vitamins and minerals.
1. Proteins: These are building blocks of the body. For healthy maintenance 1g of protein required per one
kilogram of body weight. Proteins are large, complex molecules that play many critical roles in the body. They
do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues
and organs. Proteins are required to maintain each and every enzymatic activity because all enzymes are
proteins. Enzymes are a class of biological catalysts. Enzymes enable the human body to digest and absorb
nutrients in food, and maintain all internal organ functions including: cell repair, anti-inflammatory
detoxification, and metabolism, improve immunity, generate energy, and promote blood circulation.
Insufficient of protein may cause various health problems such as kwashiorkor, marasmus, impaired mental
health, edema, organ failure, wasting and shrinkage of muscle tissues, and weakness of immune system
(Alamgir et al., 2017).
2. Vitamins: Daily intake recommendation of vitamin A, D, E, K and C are 700 mcg, 15 mcg, 15 mg, 60 mcg and
75 mg respectively.
a. According to WHO Trusted Source, a lack of vitamin A is the leading cause of preventable blindness in
children. Pregnant women deficient in vitamin A have higher maternal mortality rates as well. Beta
carotene is a nutrient that functions as an antioxidant. It’s found in red, orange, yellow, and dark green
produce. Beta carotene can be converted to vitamin A in the body when needed.
b. Thiamine (B1) deficiency can also lead to nerve and muscle damage and can affect the heart. Good
sources of thiamine include eggs, legumes, nuts, seeds and wheat germ.
c. A severe deficiency in niacin is often referred to as pellagra. Niacin is found in most animal proteins
but also in peanuts.
d. Vitamin B-9 helps the body create red blood cells and produce DNA. It’s often referred to as folate.
Folate also helps brain development and nervous system functioning. Folic acid is the synthetic form
found in supplements or fortified foods. Folate is especially important for fetal development. It plays a

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crucial role in the formation of a developing child’s brain and spinal cord. Folate deficiency can lead to
severe birth defects, growth problems, or anemia. Beans and lentils, citrus fruits, leafy green vegetables,
asparagus, meats, such as poultry and pork, shellfish, fortified grain products, whole grains were rich
sources of B9.
e. Symptoms of vitamin B-12 deficiency include: fatigue and weakness in extremities, dizziness,
shortness of breath, weight loss, nausea or poor appetite, sore, red, or swollen tongue pale or yellowish
skin (WHO guidelines 2003).
3. Minerals: Minerals are required to maintain the enzymatic activity. Because minerals are acts as cofactors of
enzymes.
a. Calcium is needed for strong bones and teeth. It also supports proper function of your blood vessels,
muscles, nerves, and hormones. Symptoms of a severe deficiency include: cramping of the muscles,
numbness, tingling in the fingers, fatigue, poor appetite, irregular heart rhythms.
b. Iron is an important part of hemoglobin, a protein that carries oxygen to your tissues. The symptoms
of iron-deficiency anemia include feeling weak and tired.
c. The body needs magnesium for hundreds of chemical reactions. These include responses that control
blood glucose levels and blood pressure. Proper function of muscles and nerves, brain function, energy
metabolism, and protein production are also controlled by magnesium.
d. Potassium is a mineral that functions as an electrolyte. It’s required for muscle contraction, proper
heart function, and the transmission of nerve signals. It’s also needed by a few enzymes, including one
that helps your body turn carbohydrates into energy. Symptoms of potassium deficiency include muscle
cramping and weakness.
e. Zinc deficiency can cause loss of appetite, taste, or smell. Decreased function of the immune system,
reproductive system and slowed growth are other symptoms (WHO guidelines 2003).
4. Carbohydrates: Carbohydrates serve several key functions in our body. They provide energy for daily tasks
and are the primary fuel source for your brain’s high energy demands. Fiber is a special type of carb that helps
promote good digestive health and may lower your risk of heart disease and diabetes.
a. Carbohydrates help preserve muscle. Nearly every cell in our body can generate the fuel molecule
ATP from fat. In fact, the body’s largest form of stored energy is not glycogen- its triglyceride molecules
stored in fat tissue.
b. Most of the time, the brain uses almost exclusively glucose for fuel. However, during times of
prolonged starvation or very low-carb diets, the brain shifts its main fuel source from glucose to ketone
bodies, also known simply as ketones (Alamgir et al., 2017).
Recommended Dietary Allowance Given by Indian Council of Medical Research
2500mg of Calcium; 2000mg of chloride, 425-550mg of vitamin b complex; 900mg of copper; 3-4mg of fluoride;
150 mcg of iodine; 18mg of iron, 400mg of magnesium; 1.8-2.3mg of manganese; 16mg of B3; 1.3mg of vitamin
B6; 75-90mg of vitamin C; 15mg of vitamin E. 1 gram of protein per 1 kg body weight per day is sufficient to
meet the basic nutritional requirements. An ideal daily intake of calories varies depending on age, metabolism
and levels of physical activity. Generally, the recommended daily calorie intake is 2,000-2,500.
Key Elements of Healthy Eating Patterns
To encourage healthy eating patterns, the Dietary Guidelines provides five major guidelines:
1. Follow a healthy eating pattern across the lifespan: All food and beverage choices matter. Choose a healthy
eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, get adequate
nutrients, and reduce the risk of chronic disease.
2. Focus on variety, nutrient density, and amount: To meet nutrient needs within calorie limits, choose a variety
of nutrient-dense foods across and within all food groups in recommended amounts.
3. Limit calories from added sugars and saturated fats, and reduce sodium intake: Cut back on foods and
beverages that is high in added sugars, saturated fats, and sodium. Aim for amounts that fit within healthy
eating patterns.

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4. Shift to healthier food and beverage choices: Choose nutrient-dense foods and beverages across and within
all food groups in place of less healthy choices. Choose foods you like to make these shifts easier to maintain.
5. Support healthy eating patterns for all: Everyone has a role in helping to create and support healthy eating
patterns, at home, school, and work and in communities.
Table 1: List of essential nutrients and its affordable source:
Conclusion
Most of the affordable people take high carbohydrate & low protein food due to the lack of knowledge. So, it is
necessary to educate the people regarding the food habits by conducting the awareness programmers. Add the
syllabus regarding good food habits to schooling children will create not only healthy youngers but also healthy
family, healthy villages and finally healthy nation!
References
1. Alamgir K, Salahuddin K, Aftab AJ, Manzoor K., (2017). Health complication caused by protein deficiency. Journal of Food Science and
nutrition.1(1): 1-2.
2. Word Health Organization, Food and Agriculture Organization of United Nations., (2003). Diet, nutrition and prevention of chronic diseases.
ISBN: 924120916.