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Trunal Sahuji
इस खबर को सुनने के लिये प्ले बटन को दबाएं।
Nutritionists emphasise that small adjustments to your daily eating habits can have major long-term impact.
In fact, experts note that diet quality plays a significant role in energy levels, mood, metabolism and resilience to lifestyle-related illnesses.
So if you’re looking to get fitter this year, these diet changes are worth your attention.
Key Dietary Shifts to Make
1. Prioritise whole, nutrient-dense foods
Rather than reach for ultra-processed snacks, aim for meals built around whole foods: colourful vegetables and fruits, whole grains, legumes and lean proteins.
For example, swap white rice or white bread with brown rice, oats or whole-grain options. Fibre and nutrients go up; empty calories go down.
2. Emphasise lean protein and healthy fats
Protein helps with muscle repair, satiety and metabolic health. Incorporate lean proteins like legumes, fish, tofu, eggs or poultry.
Similarly, prefer healthy fats—avocados, nuts, seeds, olive oil—over saturated and trans fats. These support brain, heart and hormonal health.
3. Reduce added sugars and refined carbs
Sugar-laden drinks, pastries and refined flour foods lead to spikes in blood sugar, energy crashes and fat gain over time.
Swap these for natural sources of sweetness (fruits) and complex carbs (millets, quinoa).
4. Practice mindful eating & portion control
Eating slowly, without distraction, and paying attention to hunger/fullness cues helps prevent overeating.
Also, using smaller plates and aiming for balanced proportions—half veggies, one quarter whole grains, one quarter lean protein—is a practical tool.
Proper hydration aids digestion, nutrient absorption and energy. Aim for water as your main beverage.
Also include fermented foods (yogurt, kefir) or fiber-rich meals to support a healthy microbiome.
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