Malnutrition is the main cause of death in many underdeveloped countries where poverty is highly prevalent. It is not only poverty and impoverishment that can lead to malnutrition. Even well-off people who are ignorant about eating well can suffer due to malnutrition. According to Canada's Food Guide, meaning of eating well is "a healthy eating pattern that supports the best possible growth and development and also helps reduce the risk of chronic diseases".
Therefore, the best idea is to look for options and alternatives which allow us to eat healthily on a low budget.
o Use the food pyramid to plan out what meals to cook for your family.
o Insist that the family eats at home and avoids eating out.
o Prepare 3 wholesome meals including breakfast and ensure that you include fruits and vegetables liberally in your meals and also provide it as a snack.
Always choose foods you prepare from the bottom of the food pyramid because they are more economical, filling and less fattening. For instance, choose high fiber cereals and bread, go for green leafy vegetables, citrus fruits and increased servings of fruit juices. You must also opt for low fat milk, cheese and yoghurt. For proteins, eat beans and peas or eggs. In fact peas are an excellent source of vitamin-B (except B12), vitamin-A, vitamin-C, vitamin-E, zinc, iron, and soluble fiber. If you must eat non-vegetarian items, you can even use meat or fish as a source of protein but try to stick to lean meat and trim off the fat from the meat. Use oil sparingly and learn to eat a plain toast instead of one with butter dripping from it.
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