Drawing upon her 25 years of experience as a clinical nutritionist, Dr Rebecca Raj, professor, and head of the Division of Nutrition at St. John’s Research Institute, shared her insights on how individuals can make healthy food choices.
Understanding that while we live in a time of information overload, Dr Raj, speaking at Happiest Health’s Edge of Nutrition summit last week, said to understand more about what we put in our bodies, all one needs to do is go back to the ABCD (basics) of nutrition.
Below are excerpts from Dr Raj’s thought-provoking and informative talk on ‘Unlocking a Healthier You’:
Awareness
“A is for awareness,” said Dr Raj, emphasizing on the importance of awareness when it comes to choosing the right foods for a healthy body. “When we are cooking at home, we know what’s going into the food, but when we get food from outside we really don’t know what we are eating.”
She highlighted the need for people to pay attention to food labels, particularly those that display the Food Safety and Standards Authority of India (FSSAI) stamp of approval. Checking the number and order of ingredients can also provide helpful information on the nutritional quality of a product.
Dr. Raj also urged caution when it comes to claims made on food packaging, reminding the audience that healthy food doesn’t need excessive advertising. She also stressed on the significance of maintaining a healthy weight through a balance of calorie intake and physical activity.
Bite to your fullest
“When I say bite to the fullest, I mean that when you’re eating, make every bite count,” said Dr Raj, adding that this could be done by choosing foods that are nutrient dense like nuts to snack on when one is hungry.
Choose sensibly and consume consciously
This can be helpful when it comes to eating at home rather than eating out, said Dr Ray. “Our surveys are showing that we are spending huge amounts of money on eating out.” She also warned against the consumption of ultra-processed foods, which are typically high in fat, sugar, and salt.
Moreover, she encouraged individuals to be mindful of portion sizes and to make informed choices about the foods they consume.
Discipline
Finally, she wrapped up her talk by focusing on discipline when it comes to the food we eat. She stressed on the need for time management, consistency, self-control, and accountability. Dr Raj reminded the audience that small, consistent efforts can lead to significant changes over time, and emphasised the importance of starting now and setting realistic goals.
Overall, Dr. Raj’s talk provided valuable insights and practical advice on nutrition and healthy living. Her emphasis on awareness, sensible choices, and discipline can empower individuals to make informed decisions about their diet and lifestyle.
“Moderation is the key and we do not forget that it’s okay to reward ourselves once in a while,” concludes Dr Raj.
