In a world where food security is intricately linked with global health and economic stability, ensuring the safety of our food supply has never been more critical. As we approach World Food Safety Day 2024, the theme “Prepare for the Unexpected” serves as a reminder of the ever-evolving challenges faced by our food systems. From pathogens to environmental hazards, the landscape of food safety is constantly shifting, demanding proactive measures and innovative solutions to safeguard public health and well-being.

What is Food Safety?

“Food safety is a scientific discipline describing handling, preparation, and storage of food in ways that prevent food borne diseases.” It’s not the responsibility of just the regulatory body or the food industry alone, but a shared responsibility between the government, producers, industry, and consumers.

Every year, World Food Safety day is celebrated on 7 June. This year’s theme underlines the importance of being prepared for food safety incidents — where there is potential or confirmed health risk associated with food consumption such as food frauds or natural disasters.

When it comes to food safety, the spotlight of scrutiny often shines brightly on manufacturers and producers. Yet, amidst this scrutiny, a pivotal player often remains in the shadows: the Consumer. As we approach World Food Safety Day, it is imperative to shift our focus towards the essential role that consumers play in the intricate web of food safety.

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Leading a healthy lifestyle is the key to maintaining a healthy body and mind. There is no secret recipe for getting fit; just a few positive changes in your day-to-day habits can do wonders to your health. Good food clubbed with improved physical activity is all that is required. No need to follow any fancy diets, detoxes, crash diets or extreme fitness regime.

The most important factor is self-realization and determination. If you are making changes only to please others, then those commitments will only be short term. Take control of your tastebuds and limit the short-term pleasures that you get from eating a cheese burst pizza, a family pack of chips or a Maharaja Burger. By following these simple but effective steps towards healthy liwving, you could reduce your risk of developing lifestyle disorders in adulthood.

Eat a variety of foods

Variety is the spice of life. Plan your meals and incorporate foods from different food groups like cereals, pulses, fruits, vegetables, milk and meat products. No single food can provide you with all the essential nutrients. Different foods have different nutrients present in them. Eating a variety of food ensures that you reap the benefit of all the nutrients.

Eat a healthy breakfast

A healthy breakfast is the foundation for a healthy day. Teenagers are often fussy about breakfast and overlook its importance. A healthy breakfast improves concentration by refuelling the body and brain with much-needed glucose after the overnight fasting. Research has shown that people who skip breakfast tend to be gloomy and dull besides showing poor cognitive development. Choose healthy options like poha, upma, cheela, smooothies, eggs, idli, dosa. If you don’t have time to sit and eat, pack some quick bites like roti rolls, sandwiches, pancakes, stuffed parathas, vegetable parathas, etc.

Drink plenty of water

Water is required by the body for many of its functions. Adequate water intake ensures proper hydration of the body. In fact, headache and migraine among teens is associated with inadequate water intake. Water is also needed by your digestive system to promote a proper bowel movement. So the next time you suffer from an episode of constipation, try increasing your water intake rather than relying on any medication. Replace carbonated beverages with healthy drinks like coconut water, buttermilk, infused water, lemon water and herbal water.

Avoid skipping meals

There are innumerable reasons behind skipping meals right from a hectic schedule to a negative body image. Whatever the reason, the consequences are extreme. Apart from affecting physical and mental health, skipping meals can hamper academic performance as well.

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Fat is a macronutrient needed by every cell of your body not only for energy but to perform various functions like absorbing nutrients, cushioning the organs for protection, maintaining body temperature, producing hormones, etc. Chemically, fats and oils are known as triesters of glycerol and fatty acids. They are also known as dietary fats that are mainly consumed through the foods that we eat. They are generally linked with the sets of three molecules of hydrogen, carbon and oxygen. Every fat and oil has a different composition of fatty acids which determines their quality. Though fat has many important roles in every cell of your body, the total consumption of fat should be 20-25% of the total caloric intake as each gram of fat provides 9kcal.

Fundamentally, these fats are classified into two major types, saturated or unsaturated, which are consumed on a daily basis by our body:

• Saturated fats
• Polyunsaturated fats
• Monounsaturated fats

The poly and monounsaturated fats remain in a liquid state at room temperature. The saturated fats tend to solidify at room temperature.

1. Saturated Fatty Acids

These fats have a higher melting point and remain chemically stable when used in food and consumed. Consuming a higher percentage of this fat increases the body’s Low Density Lipoprotein (LDL), often called ‘bad cholesterol’, which can cause cardiovascular disease. Hence, it is recommended to consume not more than 7% of the total calories from this kind of fat. These fats are typically found in animal products like egg yolk, cheese, red meat, butter, ghee, margarine and whole milk, fish and chicken. Vegetable oils like coconut and palm kernel also have a good amount of these fats.

2. Monounsaturated Fats

This fat has a low melting point and is considered as the healthiest fat. Monounsaturated fats reduce the amount of LDL or bad cholesterol in the body and increase the amount of High Density Lipoprotein or HDL. These healthy fats help eliminate excess cholesterol from the body and provide a clean bloodstream thereby helping to prevent heart problems. It also puts less stress on the liver. MUFA is found in olive oil, sesame oil, canola oil, peanut oil, avocados, cashews, hazelnuts, etc. They can be easily incorporated in normal cooking processes.

3. Polyunsaturated Fats

These kinds of fats are better than saturated fats. They reduce the amount of LDL when consumed in adequate amounts. They are sensitive to high temperatures and can easily break down when exposed to heat. They oxidize quickly and are prone to rancidity. Vegetable oils like Corn oil, Cottonseed oil, Safflower Oil, Soya bean oil, walnuts, flaxseeds, sunflower seeds, pumpkin seeds and fatty fish (salmon, tuna, mackerel, herring, sardines) are filled with these fats.

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