The right way to pack proteins and fibres for a balanced and nutritious start to each day.

The wrong food combo, instead of making you feel vigorous and energetic, can trigger bloating, sleepiness, lethargy, and sloppiness. A balanced meal is always about protein, complex carbs, and healthy fats. But often, one tends to skip this mix and reach for processed foods with high sugar, oil, preservatives, and salts. Often, the meal is consumed in a sumptuous amount. Most of the time, food fads like crash diet, juice-based diet, or ingredients high in acid content are integrated into the diet, which severely compromises the health and wellness equation. It is important to scrutinise what is consumed daily to achieve physical resilience and mental well-being.

Incorporate a Variety of Fruits and Vegetables

Why

Fruits and vegetables are rich in essential vitamins, minerals, fibre, and antioxidants that support overall health, boost the immune system, and reduce the risk of chronic diseases. Steering clear from eating fruits right after a meal, combining acidic and sweet fruits, ending dinner with fruits, adding salt to fruits, and juicing fruits are important to extract the wholesome goodness of the fruits without damaging the body.

What to Include

Aim for a rainbow of colours in your diet, including leafy greens (spinach, kale), berries (blueberries, strawberries), citrus fruits (oranges, lemons), and cruciferous vegetables (broccoli, cauliflower).

Choose Whole Grains Over Refined Grains

Why

Whole grains contain more nutrients and fibre compared to refined grains. They help regulate blood sugar levels, support digestive health, and provide sustained energy. Avoid processed whole grains, which lead to sugar spikes, overeating, fatigue, and diabetes.

What to Include

Opt for whole grains like quinoa, brown rice, oats, barley, and whole-wheat products instead of white bread, white rice, and sugary cereals.

Include Lean Proteins

Why

Proteins are essential for muscle repair, immune function, and overall growth and maintenance of body tissues. Lean proteins provide these benefits without the added saturated fats.

What to Include

Choose sources like beans, lentils, tofu, nuts, chickpeas, edamame, Greek yoghurt, and low-fat dairy products. Incorporate a variety of protein sources to ensure a balanced intake of amino acids.

Healthy Fats Are Essential

Why

Healthy fats support brain function, heart health, and the absorption of fat-soluble vitamins. They also help maintain healthy skin and hair besides regulating appetite and curbing over-eating.

What to Include

Include sources of unsaturated fats like avocados, butter, flaxseeds, nuts, butter, seeds, and olive oil in breakfast. Avoid trans fats and limit saturated fats found in processed and fried foods as these result in a series of heart complications and high cholesterol.

Maintain Optimum Hydration

Why

Proper hydration is crucial for digestion, nutrient absorption, temperature regulation, and overall cellular function.

What to Include

You can also include hydrating foods like cucumbers, watermelons, and soups throughout the days, especially during the warmer and dry seasons. For example, cabbage slaw is a wonderful option for dinner. Herbal teas and coconut water are good alternatives to sugary drinks.

Limit Added Sugars and Salt

Why

Excessive sugar and salt intake can lead to various health issues, including obesity, hypertension, diabetes, and heart disease. Reducing their intake helps maintain a healthy weight and blood pressure.

What to Include

Opt for natural sweeteners like honey or maple syrup in moderation. Use herbs and spices for seasoning instead of salt. Read food labels to identify and limit foods high in added sugars and sodium.

By making these dietary changes, you can enhance your overall well-being, and reduce the risk of chronic diseases. Remember to combine these dietary habits with regular physical exercises, adequate sleep, and stress management for optimal health.