According to Dr. Eileen Canday, a diet high in fruits and vegetables can help control blood pressure, lower the risk of heart disease and stroke, prevent colon cancer, reduce the risk of eye and digestive disorders, manage diabetes, and help control appetite.
As it aids in tissue growth and repair, promotes metabolic reactions, and synchronises biological processes, protein is frequently referred to as the king of nutrients.
Increase your intake of high-quality protein.
Since animal proteins provide a wide range of important amino acids that support immunological function and aid to maintain lean body mass, they are more easily absorbed by the body.
Dairy products, lean meat, chicken, fish, and eggs are all excellent sources of animal protein.
You can try foods like grilled fish fillets, egg rolls, lettuce tuna wraps, keema matar sandwiches, and shrimp curry that are high in protein.
Go for whole grains rather than refined goods
Whole grains provide a “full package” of health advantages without being refined to remove essential elements.
B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals are just a few of the health-promoting components found in whole grains. They also help manage cholesterol and blood sugar levels and have anti-cancer and cardioprotective qualities.
Whole grains with a fiber-rich outer layer, like bajra, jowar, nachni, oats, quinoa, rye, barley, and other millets, help prevent constipation by giving stools more volume.
Due to its capacity to control your satiety hormone and hunger, it is frequently regarded as the most satiating macronutrient.
A good dose of protein should be included in every meal to aid with weight management since it keeps you satisfied for longer, reduces cravings, and lowers your risk of obesity by decreasing your tendency to overeat.
Choose wholesome oils
Alternative oils with the right fat composition and ratios include mustard oil, rice bran oil, and groundnut oil.
Extra virgin oils, such as avocado or olive oil, can be used to make dips or salad dressings since they should not be cooked.
Oryzanol, a substance present in rice bran oil, is known to have anti-inflammatory and cholesterol-lowering properties.
The development of trans-fats in the oils after repeated reheating must also be taken into account.
Meals high in trans-fats have been related to chronic diseases like heart disease, cancer, osteoporosis, and autoimmune disorders and can cause inflammation.
Nonetheless, it is advised to use a range of oils based on the cuisine, such as groundnut oil for Indian foods, olive oil for Italian dishes, and sesame oil for Asian dishes. The majority of people utilise regular cooking oils to create all kinds of cuisines.
To make sure that you are getting a range of nutrients from each oil, it is essential to rotate your oils often.
Consume a wide range of fruits and vegetables.
A diet high in fruits and vegetables can help control blood sugar, lower the risk of diabetes, prevent colon cancer, lessen the risk of heart disease and stroke, lower the risk of eye and digestive disorders, and help control appetite.
Each variety of fruit and vegetable provides a different set of nutrients to our bodies.
Eating fruits and vegetables of various colours improves your ability to consume all the vitamins and phytochemicals your body requires.
Consume foods high in omega-3s.
EPA and DHA are two types of omega-3 fatty acids that have been shown to improve heart and brain health, reduce inflammation, control blood triglycerides, and even lower the risk of dementia.
With foods like fatty fish like mackerel, salmon, herring, and sardines, oysters, and Shark liver oil in your diet, you can get a necessary quantity of omega-3 fats.
Moreover, algae including seaweed, spirulina, nori, and chlorella contain omega-3 fatty acids.
Take in B12-rich meals.
The cells require vitamin B12 to function. Your DNA, blood cells, and neurons need it to remain healthy.
Pernicious anaemia and other major health problems can result from a vitamin B12 deficiency.
Foods of animal origin, such as fish, meat, poultry, eggs, and dairy goods, naturally contain vitamin B12.
Eat more probiotic foods.
Processed red meats are considered carcinogens, and eating them increases your risk of developing bowel and stomach cancer as well as digestive issues like hyperacidity, indigestion, and bloating.
Probiotics are beneficial bacteria that enhance food digestion, encourage nutrient absorption, boost immunological function, and reduce inflammation in the gut. This helps to keep the environment there in a healthy balance.
Foods like yoghurt, buttermilk, sourdough bread, tempeh, sauerkraut, kimchi, miso soup, kombucha, and kefir might help you maintain a healthy gut microbiome.
Moreover, pickles made with little salt and water can provide flavour and additional probiotics to your diet.
Maintain hydration
As water makes up more than 60% of our body weight, maintaining a healthy level of hydration throughout the day is essential.
The body requires water to maintain homeostasis and its internal temperature. Due to the mind’s propensity to mix up hunger and thirst signals, drinking less water is associated with weight gain.
By consuming liquids throughout the day, such as flavor-infused water, buttermilk, chicken broth, lassi, fresh fruit smoothies, lemon water, coconut water, herbal teas, and soups, you can prevent dehydration.
Water consumption also reduces the consumption of empty calories, which can be found in sodas, other sugary drinks, alcoholic beverages, and aerated beverages. These empty calories can contribute to weight gain, dehydration, tooth decay, blood sugar spikes, kidney damage, and changes in mood.
Choose the proper cooking technique
Your food’s impact on your health can be significantly changed by how you cook it.
Non-vegetarian dishes are frequently prepared via deep-frying, charcoal grilling, and barbecuing. Yet, some potentially harmful chemicals that have been connected to ailments including cancer and heart disease are created during these kinds of cooking processes.
Since it preserves all of the nutrients in food, steaming has been among the oldest and most traditional cooking techniques.
Employ culinary techniques including baking, broiling, poaching, pressure cooking, simmering, slow cooking, and stewing to create delicious and nutritious food. These techniques also help to preserve nutrients, improve digestibility, and enhance flavours to some extent.
In order to create a nice and wholesome snack, you can air fry your favourite potato wedges or chips rather than deep-frying them in oil.
Plan your meals in advance and practise mindful eating.
The goal of mindful eating is to encourage people to completely engage in the dining experience by encouraging them to relish the present and the food.
It encourages individuals to rely on their own judgement rather than being constrained by dietary regulations.
Moreover, mindful eating is associated with better digestion, more complete chewing, and fewer stomach problems.
Making healthier food selections, avoiding hunger spikes, and avoiding overeating are all benefits of meal planning. Meal preparation is linked to a healthy diet and fewer cases of obesity.
To prevent cravings and irrational hunger sensations, try scheduling nutritious snacks like dry-roasted chana, peanuts, khakra, makhana, a fresh fruit, bowl of yoghurt with dry fruits, and almonds between your main meals.
The Sir HN Reliance Foundation Hospital and Research Centre in Mumbai has a department of nutrition and dietetics under the leadership of Dr. Eileen Canday.
Dr. Canday is an expert in critical care, oncology, renal nutrition, bariatric nutrition, weight loss, and nutrigenetics. She also holds a PhD in nutrition.
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