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By: Rujuta Diwekar

With World Health Day fast approaching, it’s the perfect time to take action and get your health goals right.

In a nine-episode podcast available on Audible titled Rujuta’s Soch, celebrity nutritionist Rujuta Diwekar advises adopting some simple but effective tips for every meal of the day.

Here is the scoop of the episode!

Don’t skip your breakfast and definitely have a fresh homemade breakfast: it’s not enough to eat the right dinner; you should also start your day with a fresh homemade breakfast which includes Idli, Poha, Dosa and eggs as part of your daily routine. Other than that, you should include fresh fruits and nuts, which can be soaked almonds, walnuts, or just bananas.

Eat a hyper-local fruit in the middle of a meal every day: Every day, include a hyper-local fruit in the middle of a meal (between breakfast and lunch or lunch and dinner). A hyper-local fruit is one that doesn’t have a name in English, but rather in your native language. He may be well known in your area, but he is not necessarily well known around the world. It differs from common or known local fruits such as bananas, guavas, jackfruit, grapes, etc. To keep physically and mentally fit, eat fruits like ‘ber’ (jujube), maran, phalsa, ‘shahtoot’ (mulberry), karvanda, ranjana, jamun, bel, cashew fruits , dhurchuk, tadgola, nimboli, ramphal and others that are rich in nutrients, vitamins, prebiotics and bioactive compounds.

The Indian thali is enough. (Unsplash)

Don’t starve yourself during lunch: Having a full-fledged Indian thali is enough. Full-fledged means dal, roti, rice, greens, and a side dish, like curd, pickles, or any candy, if desired. Therefore, make sure your lunch is nutritious and contains the necessary vitamins and minerals. This includes fruits and vegetables, whole grains, dairy products and a source of protein.

Take a short afternoon nap (10-30 minutes): Rujuta emphasizes the importance of taking an afternoon nap. She recommends taking at least a 20-30 minute nap in the afternoon, right after lunch. Start taking an afternoon nap; it will help you sleep better at night. It will help you achieve optimal levels of growth hormones and IGF (insulin-like growth factor). It will also speed up your fat loss. She also mentions that those who have had heart surgery, those who suffer from thyroid PCOD, hormonal issues, diabetes, acidity and digestive issues, or those who struggle with insomnia and have interrupted sleep should try to take an afternoon nap.

Finish with an early dinner: After all, eating a healthy, light dinner will help your body maintain levels and function. Rujuta says, “…never cut roti, rice and ghee from your diet in order to have the perfect body”, discussing how people today focus on skipping dinner . Rujuta also stresses the importance of good sleep after dinner for a full recovery, saying, “Sleep and recovery are equally important. (AA/IANS)

Keywords – Health, Diet, Food, World Health Day, Indian Food, Fresh Food.