World Health Day is the perfect time to take action and get your health goals right. Here, the famous nutritionist Rujuta Diwekar helps us on our journey towards a healthier lifestyle with some health secrets that she shares in her Audible Original Podcast called Rujuta’s Soch.
Don’t skip your breakfast and definitely have a fresh homemade breakfast.
Rujuta says, “It’s not enough to have the right dinner, it’s also important to start the day with a fresh, homemade breakfast every day.” She suggests including idli, poha, dosa, and eggs as part of the daily routine. Apart from this, Rujuta also urges adding fresh fruits and nuts in our diet. “You can have soaked almonds, walnuts, or just bananas.”
Eat a hyper-local fruit for half a meal every day
“Include a hyperlocal fruit in the middle of a meal (between breakfast and lunch or between lunch and dinner) every day.” He adds: “A hyperlocal fruit is a fruit that doesn’t have an English name, it’s a name in your local language. It may be known as your region, but not necessarily all over the world. It’s different from common fruits or known as local fruits.” , for example, bananas, guavas, jackfruit, grapes, etc.
To stay healthy and fit both physically and mentally, Rujuta suggests eating fruits like Bora, Maran, Phalsa, Shahtoot, Karvanda, Ranjana, Jamun, Bel, Cashews, Dhurchuk, Tadgola, Nimboli, Ramphal, etc. of nutrition, vitamins, prebiotics and many bioactive compounds.
Don’t starve during lunch
“Having a full Indian Thali is enough. Full means dal, roti, rice, green vegetables, and a side dish if needed, like curd or pickles or any sweet, is more than enough,” he says. So make sure your lunch is nutritious and contains the necessary vitamins and minerals. Adding to this, Rujuta says, “Good nutrition is one of the keys to healthy living. This includes fruits, vegetables, whole grains, dairy, and a source of protein.”
Take a short afternoon nap (10-30 minutes)
The nutritionist suggests adding at least a 20-30 minute nap in the afternoon, right after lunch. “Start taking an afternoon nap, it will help you sleep better. It will help you get optimal levels of growth hormones and IGF (insulin-like growth factor). It will also speed up your fat loss.” says Rujuta Diwekar.
While noting other health benefits, he also says: Those who have had heart surgery, suffer from thyroid PCOD, hormonal issues, diabetes, heartburn and digestive problems or those who struggle with insomnia and have interrupted sleep should also try to take an afternoon nap.
Finish with an early dinner
At the end of the day, eating a light, healthy dinner will help your body maintain its levels and functions. As he comments on how nowadays people focus on skipping dinner, Rujuta says, “…never cut roti, rice, and ghee out of your diet to have a perfect body.” Rujuta also emphasizes good sleep after dinner for full recovery, saying, “Sleep and recovery are equally important.”