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National Nutrition Week: Top 5 Foods To Enhance Your Diet

5 min read
Last Updated on 15 February, 2024

Every year, National Nutrition Week is celebrated from September 1 to September 7. It is an event to make people aware of good nutrition and healthy eating habits.

We all know that a nutritious diet plays a vital role in maintaining good health.

A good diet is known to promote a longer and healthier life. Diet can also have an impact on mental health. According to a study published in the Public Nutrition Journal , a healthy diet reduce the risk of depressive symptoms.

The History of National Nutrition Week

The National Nutrition Week was started by the American Dietetic Association (ADA) members, now known as the Academy of Nutrition and Dietetics.

The main initiative of this event was to raise awareness about the importance of good nutrition and a healthy diet.

National Nutrition Week Theme for 2021

The theme of National Nutrition Week 2021 is "Feeding smart from Start."
National Nutrition week is also celebrated to impart knowledge about taking the right kind of diet from the start.

Good nutrition is vital for your body. Getting proper nutrients will help overcome deficiencies and hormonal imbalances generated in the body.

Nutrition also plays an essential role in boosting the immune system and fighting against diseases.

Significance of National Nutrition Week 2021

To lead a healthy lifestyle, one must eat the essential nutrients. Nutrients like carbs, protein, minerals, vitamins, and water play a significant role in maintaining a sound immune system.

Suggested read: 8 Nutritional Suppliments Everyone Should Know About

What should adults eat?

Age 20-40

Young adults should indulge in a healthy diet to maintain good health. It is the stage where you need maximum nutrients for the body, for all genders.

Age 40 and above

Adults above 40 must have the right kind of food and include healthy fats in their diet. Why do you need healthy fats? Here are the reasons:

  1. A great source of energy
  2. Helps the body to absorb fat-soluble Vitamins: A, D, E, and K

Incorporating photo nutrients and good antioxidants in the diet will help to boost the immune system.

At the age of 40, people develop health issues like osteoporosis and high blood pressure. Therefore, calcium intake and a balanced diet are essential.

Stick to fat-free or low dairy and have proteins at every meal.

Age 60 and above

It is the age where your body slows down. And one may not be able to perform daily activities like before. There is a risk of micronutrient deficiency at this age. It would be best if you were on a balanced diet to overcome the lack of nutrients.

Examples of healthy food items for Age 60 and above are:

  • Vegetables
  • Legumes/beans
  • High fiber varieties ( eggs, tofu, nuts and seeds; milk, yogurt)
  • Fruits

Here are some of the top 5 healthy nutritional diets to follow in this National Nutritional Week

1. Drink lots of water.

Drinking enough water is essential for your health. Hydration helps in body function that in turn leads to good metabolism and detoxification of the entire body.

Benefits of drinking water

  • Helps in getting rid of waste through urination
  • Helps reduce weight
  • Helps in protecting the spinal cord and other tissues


Image Credit:Unsplash

Replace sugary drinks with water. Sugary drinks have a lot of calories.

2. Switch to green veggies

Vegetables have nutrients that are vital for the body. Veggies are full of vitamins, antioxidants that help in boosting the immune system. According to health experts, there should be daily consumption of veggies.

For example, carrots are high in vitamin A, which improves eyesight as you grow older.

Image Credit:Unsplash

3. Add probiotics to your meals

Probiotics are very healthy for your body and play an essential role in boosting immunity. These are good bacteria with many health benefits, i.e., they fight off harmful bacteria and help you feel better.

Most nutritionists recommend taking Curd, Yogurt, and Buttermilk in our diet.

Suggested read: Health In The Workplace: Nutrition And It's Impact

4. Increase the intake of fruits and fruit juices

Fruits contain many nutrients and provide a wide range of health-boosting antioxidants. Eating fruits helps in reducing the risk of

  • Heart disease
  • Cancer
  • Diabetes
  • Inflammation

Fruits are highly nutritious and delicious. There are more than 2,000 varieties of fruits.

How about a sumptuous breakfast?

You can add apple, banana, and pomegranate to your oatmeal.


Image Credit:Unsplash

You can also indulge yourself in physical exercises like swimming, running, cycling, and lawn tennis. Exercising daily for 30-45mins helps in reducing stress, anxiety, anger and depression.

5. Consume whole grains

Whole grains are high in fiber that helps you feel complete and wholesome. Consuming whole grains makes it easier for you to maintain your body weight.

It contains complex carbohydrates that help in boosting brain health and performance. Examples of food items that have whole grain are as follows.

  • Barley.
  • Brown rice.
  • Buckwheat.
  • Bulgur (cracked wheat)
  • Millet.
  • Oatmeal.
  • Popcorn.
  • Whole-wheat bread, pasta, or crackers.


Image Credit: Unsplash

For breakfast, you can have oatmeal with fruits to make you feel refreshed and energized. For lunch, brown rice with dal is an ideal meal. If you want to try out something fancy with your friends on weekends, prepare pasta.

Here are five phenomenal and inspirational quotes on health and nutrition


Image courtesy: Canva.Pexel

" The doctor of the future will no longer treat the human with frame with drugs, but rather will cure and prevent disease ith nutrition" – Thomas Edison


Image courtesy: Canva.Pexel

"My most visible goal is to do something in nutrition for children in India and pregnant mothers. Because that would change the mental and physical health of our population in years to come" Ratan Tata


Image courtesy: Canva.Pexel

Final Words

In this National Nutrition Week, nutritionists spread information on a good diet and healthy eating habits.

Proper nutrition plays a vital role in maintaining well-being and health throughout all the human cycle stages.
Incorporating proper nutrition will impact the quality of an individual's health.

So, are you ready to follow a good diet and make a change?

This article is written by Anangsha Alomyan who is a content marketer at Vantage Circle. Apart from writing, Anangsha plays the piano, acts, raps and does photography. Since childhood, she has been into sports and brought laurels across the country. An adventurer by heart, she loves to explore new routes across the Himalayas. To get in touch, reach out to

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