By Carlyne Remedios

We all want to be healthy, get fit, prevent illness and be a better version of ourselves. But where do we even begin? It can get overwhelming; just the thought of getting on a diet plan can put us off even before we begin!

Here are some questions I get asked often:
*Will I have to stop eating foods that I like? *What happens when I stop the diet? *Will I remain healthy?
And my answer is: Do make small changes – you do not have to make a 180-degree change all at once! Making small but sustainable changes is the way to go. They may seem insignificant at first but trust me they will make a big difference in the long run. These changes will eventually become a habit that will come to you as naturally as waking up in the morning and brushing your teeth – you don’t even think about it, you just do it.

Eating healthy is not only about salads and soups. Food does not have to be bland, boring, tasteless or uninteresting to be healthy. But it does involve planning and preparation.

Below are a few pointers to help you get started –

1. It all begins with your grocery shopping – Whether you do it weekly or fortnightly it doesn’t matter. Make sure that you are buying plenty of fresh produce. Focus on buying what’s in season and, as much as possible, choose local produce. Make sure you buy fruits and vegetables of various colors – get the greens, the reds and the oranges. Each different color gives you specific nutrients.
2. Stock your pantry right – Make sure you have plenty of whole grains at hand – whole wheat flour, unpolished rice, oats, millets and a variety of pulses and beans.
3. Snacks – This one is always tricky because we are so dependent on packaged foods for snack time. But fresh, whole foods are much more nutritious and economical too! Corn, peanuts, makhana, sweet potatoes, fruits, dry fruits, nuts, seeds, yogurt, cheese and eggs are great snack options and they keep you fuller for longer periods of time, too.
4. Stock your freezer sensibly – Choose fresh lean meats over processed meats and ready-to-eat foods. Skip the sausages, salami, ham and instead focus on chicken, lean meats and fish. Your freezer should also have some frozen vegetables for that rainy day. Peas, corn, spinach are a few examples.
5. Menu planning – Chalk out a weekly menu so there is no last-minute rush. This will ensure that you have a majority of your meals home-cooked.
6. Add an extra veggie – Aim to include at least one extra vegetable in each dish. It could be as simple as adding some okra or pumpkin to a meat dish or spinach or tomatoes to your omelette. Instead of having just a plain cucumber salad throw in a few beetroot slices; instead of plain curds have vegetable raita. Take every opportunity to add in some vegetables.
7. Prep in advance – Sometimes it’s just too much to get it all done in a day. So it helps to batch cook or prep over the weekend when you have a little extra time on hand. Masalas, base sauces, stocks, salad dressings can be prepped and frozen to cook with through the week. Soak and sprout some beans. A little prep over the weekend can go a long way.

Most importantly take it slow and don’t get overwhelmed by trying to make all these changes immediately. Ensure that the change, initiated in phases, becomes a habit. Ask for help and advice when needed and always seek expert professional advice when in doubt.

(An accredited practicing dietitian with vast experience in the field, she holds a Master’s in clinical dietetics and has worked with renowned Bariatric Surgeon Dr Muffazal Lakdawala under whom she headed the nutrition department for a decade, deepening her experience and expertise. Her clientele includes the late Ms Emma Ahmed, the world’s then heaviest woman from Egypt and Femina Miss India Pageant contestants.
(Disclaimer: The information contained herein is not intended to diagnose or treat any medical condition per se.)