According to data from the Indian Council of Medical Research (ICMR) and the World Health Organization (WHO), poor dietary choices and unhealthy eating habits are major contributing factors to the rising burden of non-communicable diseases (NCDs).
Fast food outlets have become increasingly prevalent in cities and towns, offering affordable, convenient, and flavorful options often high in calories, saturated fats, sugars, and sodium. Burgers, fries, pizza, fried chicken, and sugary beverages have become major in many diets across the world, contributing to weight gain and a myriad of health problems.
According to the National Family Health Survey-4 (NFHS-4), over 20% of women and 18% of men in India are overweight or obese, indicating a rise in the incidence of obesity. Regular junk food intake results in obesity, which is a major risk factor for several chronic illnesses, including diabetes, heart disease, stroke, and several forms of cancer. Known as the "diabetes capital of the world," India had over 72 million diabetes cases recorded in 2017. A poor diet, which includes consuming a lot of processed foods and sugar-filled beverages, is one of the main risk factors for type 2 diabetes. These meals' high fat and sugar content can also lead to increased insulin resistance, inflammation, and cholesterol, which increases the risk of getting these health problems.
In addition to junk food, consuming large amounts of fatty food has become a common and unhealthy eating habit. Many restaurants and homes frequently provide fried food, processed snacks, and oil-filled meals. These meals might taste good, but they are frequently loaded with harmful oils, trans fats, and saturated fats that are bad for our health. Regular eating of high-fat meals can raise blood pressure, cause clogged arteries, cause weight gain, and raise the risk of heart disease. Research published by the Indian Heart Association states that the leading cause of death is cardiovascular diseases (CVDs). Heart disease is a result of unhealthful diets heavy in salt, trans fats, and saturated fats. Trans fats, which are frequently included in processed and fried meals, are especially dangerous because they increase the risk of cardiovascular issues by lowering good cholesterol and raising bad cholesterol.
In the variety of food landscapes, there are plenty of delicious options for individuals who want healthy food choices to enhance their overall health. You can adopt better food habits and improve your well-being by following simple tips.
Cook at Home: By preparing meals at home, you have greater control over the ingredients you use and can ensure that your meals are nutritious and well-balanced. Cooking at home also allows you to avoid excessive amounts of unhealthy fats, sugars, and sodium, commonly in restaurants and packaged foods.
Choose Whole Foods: Opt for whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are rich in nutrients and fiber, helping you feel full and satisfied while providing essential vitamins and minerals for overall health.
Limit Junk Food Intake: While occasional indulgence in junk food is acceptable, restrict your consumption to special occasions rather than making them a regular part of your diet. Replace unhealthy snacks with healthier alternatives like nuts, seeds, fruits, and vegetables.
Opt for Healthier Cooking Methods: Instead of frying foods in oil, consider baking, grilling, steaming, or sautéing with minimal amounts of healthy oils such as olive or avocado. These methods can help reduce the unhealthy fats in your meals while retaining flavor.
Stay Hydrated: Drink adequate water throughout the day to stay hydrated and regulate your appetite. Feelings of hunger indicate dehydration, so ensure you drink water regularly to prevent overeating.
Improve your health and well-being by making healthy food choices with Sir Ganga Ram Hospital's Nutrition and Dietetics department! With the increasing prevalence of fast food and processed, oily food contributing to major health problems like obesity, heart disease, and diabetes, it's essential to take charge of your diet for a healthier future.
Book now to schedule a consultation with Sir Ganga Ram Hospital and start your journey towards a healthier lifestyle!
