As we have crossed over to the third month of 2024, it’s a good time to look at the goals you set for yourselves, before the start of the new year. Your goals may have involved spending quality time with loved ones, chasing professional milestones, or nurturing personal growth, but one thing we urge you not to forget is a healthy lifestyle. There are easy ways to weave some sustainable healthy habits into your daily routine and small, consistent changes can yield remarkable results. It’s never too late to start building good habits and Sheryl Salis, Registered Dietitian and Founder, Nurture Health Solutions, Saffola Nutrition Partner shares four Roz Ka Healthy Steps you can take for a healthier lifestyle.

1. Savour the Benefits of Balanced EatingExplore practising portion control – Begin by consuming the right amount of food for each meal, marking the start of your post-festive celebration detox. This not only aids in detoxification but also ensures you receive essential nutrients without overeating.Start by using smaller plates. Opt for a 9-inch plate instead of a 12-inch one. Allocate 50% of your plate for non-starchy vegetables like green leafy vegetables, carrots, cauliflowers, eggplant sand mushrooms. Reserve 25% for rice, chapati or millet and the remaining 25% for proteins such as egg, chicken, dal or curd. Focusing on thoughtful servings can transform your relationship with food, maintain caloric intake and help the body regulate hunger and fullness effectively.
2. Infuse the Harmony of Good Fats and Lean ProteinsGood fats and lean proteins can enhance your meals with its multiple health benefits. Good fats play a vital role in maintaining cholesterol and blood sugar levels while boosting protein absorption. Omega 3-rich foods like fatty fish, avocado, flaxseeds, walnuts, and chia seeds provide a healthy dose of good fats. Blended oils which offer a balanced ratio of MUFA and PUFA are good to opt for as they contribute to good heart health by reducing bad cholesterol. To help control oil usage, measure it with a teaspoon or use a silicon brush to grease the pan.

   Lean proteins provide essential nutrients like iron, zinc, B12, vitamins and minerals. They not only support muscle building but also promote higher metabolism. Egg whites, yoghurt, low-fat dairy, soya, peas, and lentils are a few examples of lean proteins. Incorporating them into your daily meals will not only energize you but contribute to improved skin and hair health too.

3. Ease off on the salt and added sugarManaging salt and added sugar intake can be easily incorporated without compromising your cravings. While salt or sodium is essential for maintaining fluid levels, excessive consumption can lead to health concerns. Salt is naturally present in foods like milk, celery, and beets, but it is often added to enhance flavour or to preserve perishable items. A quick change can be made by cutting back on items like bread and biscuits and limiting daily salt to one teaspoon. This change can reduce bloating and puffiness.

   Similarly, cutting down on added sugars helps prevent health issues later in life. Unlike natural sugars, added sugars are sweeteners added to foods or drinks. Items like biscuits, salad dressings, sauces, and flavoured yoghurts contain hidden or added sugars. Check labels to spot them. These simple steps can lead towards a healthier and vibrant you this year.

4. Bring in a variety of fruits, veggies, and whole grainsMaintain a healthy lifestyle and nutritious diet. Pack your year with the goodness of plants – fruits, vegetables and whole grains – for a tastier and healthier self. Go green with salads or whip up colourful stir-fries instead of deep-fried snacks. Introduce seasonal fruits and veggies for a variety of essential vitamins and nutrients. Let your plate be a palette of health and flavour.

   Explore the world of whole grains like oats, whole wheat, daliya and more for a wholesome breakfast. They not only keep you satiated but also ward off hunger pangs. Packed with essential fibre, vitamins and minerals, whole grains contribute to lower cholesterol levels and balanced blood pressure. Plus, they promote digestive health, thanks to their fibre content.

In conclusion, the adage, ‘morning shows the day’ rings true. As you start this new year with hopes, plans and aspirations, the journey to a healthier lifestyle begins on the same note. The key lies in how you choose to incorporate these simple steps into your daily routine and turn them into habits over the next few months. It’s a small step, but it sets the tone for a healthier and more fulfilling life.