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We live in an era where food is marketed like a puzzle-which is labeled “good carbs” or “bad carbs,” hyp-up superfoods, and diet that converts into every season. Nevertheless, the basic principles of good nutrition have not changed: balance, moderation and diversity.
It is also the subject of National Nutrition Week 2025 (till September 7) – eat right for better life. Health experts say that it is time to overcomplicating food and return to the basics: nutritious, minimalized food, part control and stability.
Simplicity on complexity
Lifestyle Medicine Physician and PAN India Mumbai Chapter Chairperson Dr. Rupa Shah says, “New diet jargon, keto, pelio, intermittent fasting, plant-based, low-carb, often confuses people and takes out happiness by eating.” She recommends sticking to traditional diets produced on local, seasonal and plant-based foods. “You don’t need foreign or expensive superfoods, when staples such as staples such as whole grains, lentils, fruits, vegetables, nuts and seeds give you complete nutrition,” she says.
What does a balanced meal look like?
Dr. Ginni Kalra, Head Dietician, Akash Healthcare, suggests plate models: half fill your plate with colored fruits and vegetables, a quarter with a fourth brown rice or millet and a quarter with protein from pulses, beans, pulses or soya. Add a healthy fat to a drop of nuts, seeds or olive or mustard oil. For busy people, she recommends practical hacks such as bulk-kissing lentils and vegies, or rely on local seasonal yield.
Fact vs fads
Online with endless “nutrition advice”, it is important to separate the fact from FAD. Experts suggest:
Rely on studies and reliable bodies reviewed by colleagues like WHO or ICMR.
Avoid diet promising miracles or quick improvement.
Think long-term-If a diet is not durable, it is a craze.
Do not cut the entire food groups without medical reasons.
Small habits, big benefits
Dr. According to Anjana Kalia, Ayurvedic doctors and nutritionists in Bloom Clinics, can change twics health everyday:
Eat at least three servings and one fruit of vegetables daily.
Switch refined grains to whole grains such as oats, brown rice or millet.
Cut sugar and ultra-related foods.
Consider dessert and sugars drink as topical enjoyment.
Stay hydrated with water or natural options.
Fills nutrition facility
Youths who juggle the youth with fast book can still eat smart. Nutritionists recommend:
Choosing ready-to-cuk grains, beans or vegetables instead of immediate noodles.
Choosing grilled or roasted food on fried food while eating.
Balancing food with salads or fruits.
80:20 After Rules: 80% nutritious food, 20% enjoyment.
Snacking on nuts, roasted chickpeas or fruits.
A balanced diet structure
Shalini Bliss, Head of Dietician, PSRI Hospital, underlines the ideal balance:
Carbohydrates: 50-60% calories from whole grains, legumes, fruits and vegetables.
Protein: 15-25%from pulses, beans, dairy, nuts, eggs, fish or lean meat.
Healthy fats: 20–30%from unsaturated fats such as olive oil, mustard oil, nuts and seeds (avoid trans fats).
Vegetarians should be combined with pulses and nuts to ensure complete protein, and may require complement to vitamin B12 and D.
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