EATING FOR HEALTH by Ms. Sreepriya Unnikrishnan
Our Schools
“He, who takes food in proper measure lives a long life and lives without disease, gets strength and alertness of mind. His children are born healthy and without any deformity or disease” – Mahabharatha.
Good nutrition is a pre-requisite for positive health, functional efficiency and productivity. It not only promotes proper growth and development, but also ensures adequate immuno-competence and cognitive development. Good nutrition provides far-reaching effects in early life and helps in the prevention of degenerative diseases in late adult life.
Optimal nutrition is achieved not through drugs, tablets, potions or pills, but through a well balanced diet. Today, commercially motivated propaganda tends to promote the use of synthetic nutrients and ready-to-eat foods are more sought after. ‘Grandma’s good old recipes’ are long forgotten for many. The common man is quite unaware of how our nutritional needs can be met through the judicious use of natural foods that are readily available. He should also be informed of the deleterious effects of dietary excesses and errors and how they can be avoided.
“Animals feed, man eats; only a man of intellect and judgement knows how to eat.”
Faulty dietary habits and unhealthy life-styles lead to problems such as diabetes, hypertension, high blood cholesterol, obesity and associated problems among the affluent while the poor suffer from nutritional deficiencies. Maintenance of optimal nutrition for positive health has become a matter of great concern today.
“He, who has health, has hope; and he who has hope, has everything.” – Arabian proverb
‘A stitch in time saves nine.’ So, if you have not thought on these lines as yet, gear up and get ready to tune your system for a diet and life style modification for a healthy living.
Your dietary habits should emphasise the phrase, ‘No fasting and no feasting! Small, frequent feeds distributed throughout the day, actually works wonders. It keeps the energy supply consistent and prevents your craving for junk food.
Variety is the spice of life! Choose from a variety of foods like whole grains, pulses, low fat dairy products, fresh fruit and vegetables to fill your requirement of carbs, proteins, fats and minerals for the day. However, it is imperative to understand that you have to be watchful over the quantity of food you eat. Anything in excess can have adverse effects.
Fruits and vegetables are bountiful sources of vitamins, minerals and fibre. They are natural sources of antioxidants, vitamin C, beta carotene, potassium, flavanoids etc., all of which are protective factors for your body. A 100g serving of mixed fruit can provide your vitamin C requirement for the day. So, consume fruits and vegetables in plenty to get all the goodness in them.
Pulses and legumes are the vegetarian sources of protein in your diet. Prefer them, as animal protein intake increases your cholesterol intake too. Soya bean – the wonder bean that has 40% good quality protein is also rich in fibre, omega-3 fatty acids which have a positive effect on your heart. Sprouting legumes enhances their digestibility and their vitamin content too. So binge on your sprouts and salads.
Sugar and fat are the calorie dense elements in our diet. Keep their intake low.
Excessive use of red meat increases your risk of heart disease. So prefer fish and poultry. Egg yolk is the richest source of cholesterol. You will be surprised to know that an average sized egg contains 250-300mg of cholesterol while your permissible intake of cholesterol is less than 300mg. Fish lowers cholesterol, blood pressure and even delays clotting of blood. Small fish have loads of omega 3 fatty acids and research shows that Eskimos who consume them in plenty have reduced risk of heart disease.
Tea and coffee contain caffeine, which may have a harmful effect if consumed in excess. Limit your coffee or tea to just 2 cups per day. Salt should be used in moderation only. A high salt intake is associated with high blood pressure.
Most people are rather confused as to which oil is ideal for cooking. Vegetable oils are no doubt the best choice, but remember to use them in moderation. They have more of unsaturated fats which are preferred to the saturated fats found in animal fat. A combination of vegetable oils is the best option.
Sedentary life style with little or no exercise combined with faulty dietary habits have been attributed to the wide prevalence of obesity, heart disease, diabetes and hypertension in our society. Physical activity is a pre-requisite for good health. It increases energy expenditure, improves blood circulation and tones up your muscles. Apart from a regular exercise regime, you can also increase your physical activity everyday. Here are a few tips –
- Take the stairs instead of the elevator.
- Park farther than usual from your work place or shopping area and walk down.
- Engage in physical activities like gardening or walking your dog daily.
- Wash your vehicle yourself.
- Engage in a sport of your choice.
- Reduce sedentary time spent in front of the TV or computer.
“A body which is neither too stout not too lean, but strikes the mean, is the best” – Sushruta.
So, remember, ‘Eating on time, a variety of natural plant foods, low fat milk, less salt and in quantities to maintain ideal weight with regular exercise leads you to a healthy long life.’
To sum up, here are a few tips for healthy eating-
- Be a nibbler, not a gourmet.
- Eat your salad before you eat your meal.
- Don’t starve yourself and overeat subsequently.
- Avoid deep frying and prefer steamed foods.
- Use skimmed milk instead of full fat.
- Take cereals and millets with the bran, to get the fibre in it.
- Yellow, orange and green vegetables add life to your heart.
- Use less salt.
- Drink atleast 8 glasses of water everyday.
- As age advances, eat less, exercise more.
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jpnagareditorial / April 03, 2024
The Power of Learning with Intent: A Guide to Purposeful Education
In a world brimming with information, the art of learning has evolved beyond the mere acquisition of facts. Learning with intent, a deliberate approach to education emphasises quality over quantity, depth over breadth, and purpose over passive absorption. It’s about cultivating a mindset that transforms knowledge into meaningful action and empowers individuals to navigate the complexities of the modern age effectively.
At its core, learning with intent involves setting clear objectives and actively engaging with the subject matter. Whether exploring a new language, delving into scientific principles, or honing a creative skill, intentionality infuses each learning endeavour with purpose and direction. As Albert Einstein aptly said, "The only source of knowledge is experience." This quote amplifies the importance of active participation and hands-on learning, highlighting that true understanding arises from deliberate engagement with the material.
Furthermore, engaging actively with the material is paramount. Embrace challenges and embrace mistakes as opportunities for growth. This proactive approach not only deepens your understanding but also cultivates critical thinking and problem-solving skills essential for success in any field.
Moreover, learning with intent emphasises relevance and applicability. Seek out opportunities to apply newfound knowledge in real-world scenarios, bridging the gap between theory and practice. By contextualising learning within your personal or professional sphere, you enhance its significance and utility, making it more likely to stick.
In conclusion, learning with intent is a transformative approach that transcends traditional notions of education. By setting clear objectives, engaging actively, prioritising relevance, and fostering a growth mindset, individuals can harness the full potential of learning to achieve their goals and thrive in an ever-changing world. So, embark on your learning journey with purpose, and let each lesson propel you towards a brighter, more fulfilling future.
By Sweta Pradeep Rao
Senior English Educator
Ekya School JP Nagar
jpnagareditorial / April 02, 2024
Gadget-free Summer Break
With summer vacation around, I urge parents to explore various ways to facilitate children to make healthy choices during their vacation time.
Last week, when we asked our Early Years to visualise their characters and create a story, most of them came up with stories about ghosts and monsters attacking others. When we had conversations about what gave them this idea, we understood that these story ideas emanated from their online games. While gaming per se develops specific skills and requires focus, it also stifles the imagination of young children. Since it is visually appealing, children tend to remember those images in their heads all the time.
I often see parents providing very young children (1 year to 3 year olds) with gadgets as the means to keep children engaged and entertained. I see children watching phones in the waiting areas of clinics, hospitals, school lobbies and banks.
This brings us to a fundamental question “ Should children be engaged by parents all the time?” Not necessarily. What is likely to happen if children were not handed over gadgets at the waiting lounges? What would they do? Some of them may cry, some may throw a loud tantrum, and some may crib. If parents show resilience and allow children to settle down themselves, they will soon find ways to keep themselves engaged. Likewise, during summer vacation. What if this is a “no gadget” vacation and parents do not take up the responsibility to engage their children? What would children do? How can parents show resilience here and facilitate children to make healthy choices? I leave the readers with this thought for this summer vacation.
Mathangi R,
Head of School,
Ekya NICE Road.
jpnagareditorial / April 02, 2024
The Eye of the Storm
In the hushed embrace of an Indian evening, our journey began, a symphony of anticipation orchestrated by the hum of jet engines and the flutter of boarding passes. The promise of adventure beckoned from distant shores as we boarded our flight bound for the United Kingdom, our hearts aflutter with dreams of far-off lands and newfound horizons. But as we soared through the velvet sky, a foreboding shadow loomed on the horizon, a harbinger of the chaos that was soon to unfold. In the blink of an eye, the tranquil serenity of our airborne sanctuary was shattered by a deafening crack, a burst of purple lightning that danced across the heavens with an otherworldly fervour. The air crackled with electricity as the plane shuddered beneath the force of the storm, its metal frame quivering in defiance against the tempestuous onslaught. And then, in a heart-stopping moment of sheer terror, the heavens unleashed their fury upon us, casting our fragile vessel into a maelstrom of chaos and uncertainty. The sky darkened to a shade of ominous charcoal as the winds howled with a primal ferocity, tearing at the wings of our faltering craft with savage intent. The cabin was awash with panicked cries and frantic prayers as we clung to our seats with white-knuckled desperation, each passing moment stretching into eternity.
And then, as if mocking our feeble attempts at control, the plane tilted almost 180 degrees, its nose plummeting towards the earth with a sickening lurch. Time seemed to stand still as we hurtled towards the ground, our fate hanging in the balance as the world spun wildly out of control. But just when all hope seemed lost, a glimmer of salvation emerged from the chaos, a beacon of light amidst the encroaching darkness. With a mighty roar, the engines surged to life once more, their thunderous symphony drowning out the cacophony of the storm as we clawed our way back from the brink of oblivion. As the storm clouds parted and the sun cast its golden rays upon the horizon, we emerged battered but unbroken, our spirits buoyed by the triumph of the human spirit in the face of adversity. And though our journey had been fraught with peril and uncertainty, we emerged from the crucible of the skies stronger and more resilient than ever before. For in the crucible of adversity, we discovered the true measure of our strength, our courage, and our unwavering determination to defy the odds and chart our course through the tempestuous seas of life. As we touched down on solid ground once more, I couldn't help but marvel at the beauty of the world around us, a testament to the indomitable spirit of the human soul.
Arjun Narasimhan Kuppuswamy
Grade 8C
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