What about we talk about these steps? Let's start with the diet because we are talking about health and wellness.
1. Eat a nutritious diet
The most important aspect of living a healthy lifestyle is eating a well-balanced diet. The ICMR states that a 2000 Kcal balanced diet can include any combination of the following: Cereals and nutrient cereals, which include millet (250 grams)
2. 400 grams of vegetables
3. 100 grams of fruit
4. Pulses and legumes (85 grams) (30 grams of fish or flesh foods can be used in place of pulses)
5. 300 milliliters of milk and curd
6. 35g of nuts and seeds, 27g of fats and oils
Whole grains that have been soaked and boiled can be consumed in cereals and millet; in fact, at least 50% whole grain consumption is recommended. When purchasing vegetables, try to include green leafy vegetables that can be used to make chutney, curries, and other dishes. Fruits are a good way to end your meal. Micronutrients like vitamins and minerals and macronutrients like carbohydrates, fat, and protein should be present in sufficient quantities in a healthy diet.
By including various food groups, such as cereals (rice, wheat, millets, and so on), pulses (lentils, chickpeas, green gram, etc.), seasonal fruits and vegetables, particularly green leafy vegetables (GLV), nuts like almonds, pistachios, and cashews, oil seeds, vegetable oil, dairy products like milk, curd, and buttermilk, root vegetables like beets, carrots, tapioca, and sweet potatoes, For non-vegetarians, fish and meat provide both macro and micronutrients in a balanced diet, as do spices and herbs like turmeric (haldi), ginger, mustard, pepper, cumin, and coriander (dhania).
2. Plan and prepare your meals
Professionals aiming to maintain a healthy diet amid busy schedules can benefit from weekly and daily meal planning and meal-prepping strategies. This strategy not only helps you save time but also encourages better portion control and lowers the likelihood that you'll choose healthier, less fast foods, which encourages mindful eating and productivity.
There are several ways to prepare meals: 1. Batch cooking: Preparing huge amounts of food on the double, then, at that point, distributing them into individual dinners for the week.
2. Snack Kits: preparing healthy snacks like snack bars, cut fruits, and nuts portioned so that it is simple to access during busy days.
3. Preparation of the Ingredients: preparing ingredients in advance, such as chopping vegetables, for particular dishes that have been preplanned to simplify weeknight cooking.
4. Meals from the freezer: For convenience and variety, cooking meals are specifically designed to be frozen and reheated later.
5. Meals in a Mason jar: putting ingredients in layers in jars, like healthy salads, to make them easy to grab and go.
3. Swap healthily: To avoid obesity and other common health issues, especially for people who sit all day at work, we can substitute many of the foods we typically consume for healthier options.
Instead of high-calorie processed junk foods, you can eat sprouts and low-calorie salads made from fresh vegetables. Sprouts are a superfood from grandma's kitchen that is extremely nutritious. Similarly, opt for natural beverages like lemon juice, buttermilk, coconut water, lemon juice with chia seeds, and so on instead of soft drinks and energy drinks.
Traditional options like ladoos made from nuts, millet, seeds, and other nutritious ingredients can take the place of refined ingredients in processed cakes, pastries, and other foods. You can make these healthy recipes from your grandmother at home or buy healthier versions that only require a few ingredients. Additionally, healthy fat-rich nuts and seeds can substitute for deep-fried snacks.
Although you may enjoy drinking fresh juice, whole fruits are preferable because they provide dietary fiber in addition to vitamins and minerals. A lot of sauces, jams, and dips you buy at the store are highly processed and have food additives in them. Using homemade chutneys and dips instead is a great way to eat healthy.
4. Make sure you stay hydrated
In general, it is recommended to consume approximately 2 liters (eight to eight glasses) of water per day. Women and men should drink 2.5 liters and 2.0 liters of water each day, respectively, according to the European Food Safety Authority. The seasons, the environment, and how much physical activity you do will all influence how much fluid you drink.
Water is preferred to coffee and tea, which can become addictive if not consumed in moderation. As previously stated, additional fluids include fresh lemon juice, chia seeds soaked in lime juice, buttermilk, and lemon juice. Keeping a water bottle with you and setting reminders will help ensure that you drink enough water.
5. Avoid skipping breakfast
"Eat breakfast like a king, lunch like a prince, and dinner like a pauper" is a well-known saying. by Adelle Davis, a famous nutritionist.
After a night of fasting, breakfast is regarded as the most important meal because it provides essential nutrients and energy. A healthy breakfast also gives you a good start to your day. Eating a healthy breakfast regularly can help you control your metabolism and keep your weight in a healthy range. To start your busy day, try making healthy dishes like idli, upma, or healthy salads that are simple to make.
6. Regularly practice yoga
To combat the negative effects of sitting for an extended period, regular yoga practice helps to improve posture, ease stress, and increase flexibility. It also gives you more energy and helps you focus, which helps you be more productive and feel better all around.
The Ministry of AYUSH launched the "Y Break" initiative, which showcases brief, well-structured yoga classes intended for use in the workplace. These five- to ten-minute routines, which include simple stretches, breathing exercises, and meditation, can be performed right at the workstation and help employees feel better and more relaxed throughout the day. In addition to yoga, gentle exercises like a morning walk aid in maintaining physical activity.
7. Reduce Sugar Consumption
During a long workday, sugary snacks and beverages might be tempting. However, consuming too much sugar can have negative effects on one's health.
Sugar intake that exceeds 25 g/day (based on an average of 2000 Kcal/day) or more than 5% of total daily energy intake is considered "high" sugar, according to ICMR dietary guidelines. It is encouraged to keep away from added sugar totally as it has no supplements except for simply adding calories. Additionally, watch out for hidden sugar in processed foods. One of the best ways to eat healthy is to avoid HFSS foods, which are high in oils, fats, added sugar, and salt.
8. Carefully examine the food labels
Learning how to read food labels is the key to finding healthy foods. However, the majority of ultra-processed foods have attractive, colorful packaging, but the nutrition facts and ingredients will be difficult to read. In addition, they can be deceptive, as many products without added sugar contain hidden sugar. Therefore, it is essential to learn how to decipher food labels to make informed decisions.
