A lot of us have this feeling since the time we start thinking about our health, our fitness goals or missions…..Am I really going to achieve this if I really don’t know what I am eating is really healthy and really right???? How will i know i am achieving what I really need???? First time mothers are the most worried??? Well let’s just accept this fact, is eating alone that complicated than cooking that up to your table???? Just shifting to locally available, fresh stuff each day is the first simplest step to start eating right….Come let’s walk the way to do this, starting from Today….
Color your plate each day with colors from the shinning rainbow:
A palate of colours brightens your eyes as does a plate full of food. A good way to give all required Vitamins & Mineral load daily is by adding veggies and fruits (seasonal) locally available in good quantities in all your meals from breakfast to dinner. Load your breakfast cereals with crunch of veggies and glass full of fruits, a bowl full of vegetable soup/stew will be a great accompaniment in lunch/dinner,Try to stick to one particular time zone in a day for each meal. Block your mind cells to No Breakfast beyond 10:00am, Less on Lunch after 2:00pm, A big No-No to snacks/tea/coffee more than once, Go light on your tummy before 8:00pm
Choose simpler version and combinations of foods from your basket/pantry:
Go for locally grown, simple to use fruits and vegetables daily. Snack on them at each meals. Combine simple cereals with vegetables to convert the same old meals into hot gruels or porridge of choice. Load your tummies with light and easy to prepare recipes. Be a chef of your kitchen and give your best from the rest.
Watch your bowls, plates, mugs, glasses before you eat, think of the quantity that suits you best:
Take smaller size bowls and plates and re-size your cereals, fats, sweets intakes. Go easy on your salad bowls, dals (no oil), whole fruits (cut). Change the size of your plate and always fill in your plate by yourself
Ditch your urge for that hot cup of masala chai or sizzling mug of coffee:
Move out of your cravings for a cup of tea/coffee step-by-step and replace them to a cup of warm water with lemon/ warm milk with turmeric/warm water with rose petals/saffron to give yourself that shot of antioxidants
Boost your palate with simple whole spices & nuts:
Go easy on whole spices (cumin seeds, coriander, rosemary, basil, peppercorns, ginger, garlic) as dry rubs to season your starches (potatos, breads, roti, rice) and meats (boneless chicken/mutton/egg whites) instead of oils and salt. Combine your salad and fruit bowls with adash of whole dried-fruits (black raisins, roasted pumpkin seeds, roasted sunflower seeds, almonds (unsalted), dry figs, dates
Go green at least once a week:
Eat guilt free with goodness of fresh greens, fruits and goodness of sprouts you like at each meal. Combine your dals, grains with gorgeous greens (spinach, coriander, cabbage, fenugreek, broccoli, asparagus, avocados)
Hydrate your body daily:
Load your DNA with at least 8-10 glasses of luke warm water infused with different fresh ingredients or just sip in a lot of plain water with each meal on the go. Walk to your water dispenser and refill at regular intervals
Sleep light each night:
Go light on your tummy each night, go for fresh vegetables combined with grains and dals and load your senses with goodness of soups, stews, gruels with the same. Sleep light each night, shine bright with next morning light!!!
Go easy on yourself:
Don’t get stressed if you don’t follow each step everyday. Try and stay calm, focused and choose what is best suitable for you. Stay guilt free, talk to your close ones, look for help whenever necessary, don’t ape others- Stay Natural!!!
Author:
Mrs. Shruti Prashant Kulkarni
B.Sc. (Foods & Nutrition), M.Sc. (Public Health)
Clinical Nutritionist, Diabetes Educator & Counsellor, Ph.D. scholar
Research & Product Domain Expert (Atreya Innovations Pvt Ltd)
Chief Nutrition Counsellor (Germany)