Experts share ways to adopt healthy eating patterns without going on a diet

From ketogenic and lowcarbohydrate diets to intermittent fasting and detox recipes the variety of dietary routines and fads that have flooded our feeds and shelves in the past decade has been huge While these regimes might work for a good chunk of people the widespread popularity and misinformation surrounding these dietary plans can often push you to the wrong path Moreover the idea of a healthy lifestyle isnrsquot strictly related to diets either It can be as simple as knowing what works best for your bodyFrom left Nicole Linhares Kedia and Karishmma ChawlaldquoWhen it comes to adopting a healthy lifestyle there are different categories of people with different eating patterns We call this the concept of bioindividuality where one personrsquos food can be another personrsquos poison This simply means that while nutritional requirements vary from person to person you need to know what aligns with your body and gut and you can make magic out of what you eatrdquo Karishmma Chawla functional medicine nutritionist and lifestyle educator explainsIn a city as professionallydriven as Mumbai we have identified four sets of people from its working population the repercussions of the lifestyle they are bound to follow and what they can do to lead a healthy life without having to stick to dietsDifferent routines correct eating1 Corporate professionalsConcerns Working in high stress timebound work environmentsStart your day with healthy alternatives like overnight oatsCorporate professionals might have to deal with stress and tight deadlines all the time but healthy thoughtful choices can be beneficial both mentally and physically Chawla suggests ldquoStart the day with a proteinrich smoothie or a quick meal like eggs on toast or overnight oats Cooking in bulk over the weekend can help you avoid lastminute unhealthy choicesrdquoKeep yourself hydratedNicole Linhares Kedia sports nutritionist and integrated health coach shares ldquoCorporate professionals tend to indulge in excessive caffeine intake throughout the day which can elevate cortisol levels This can contribute to chronic inflammation over time Staying hydrated and limiting sugar alcohol and heavily processed foods can make a big difference It is also important to be mindful of your meal time Eating heavy meals close to bedtime can interfere with digestion blood sugar levels and sleep Finish your last meal three to four hours before going to bed to allow your body time to properly digestrdquo2 Shiftbound professionsConcerns Late night hours irregular eating and sleep patternsFor a city that never sleeps it is necessary for lifestyle choices to also mould themselves to the late work hours Kedia lays out the environmental triggers that can also affect your digestion ldquoProlonged exposure to pollution or excessive Ultraviolet UV radiation can activate inflammatory pathways in the body Minimising exposure and using protective measures when possible can help keep these in checkrdquoQuinoa khichdiChawla observes ldquoLatenight workers often face irregular meals and rely on sugary processed snacks that can disrupt gut health These foods feed on harmful gut bacteria leading to poor digestion and low immunity Instead choose slowdigesting foods like oats millets or quinoa with protein like eggs or paneer Swap chips and biscuits for roasted nuts seeds or boiled eggs Consume lemon water buttermilk or herbal teas Eating small balanced meals throughout the shift keeps your gut steady even during odd hoursrdquo3 College studentsConcerns Juggling academic pressure proximity to junk foodAvoid processed carbhigh dishesGiven the cheap and easy availability of fast food joints near educational institutions students are prone to indulging in quickly made highprocessed food which can result in inflammationA simple meal of dal rice is nutritious and easy to makeldquoFresh fruits leafy greens tomatoes and whole grains are inflammationfighting powerhouses Rich in polyphenols and antioxidants like lycopene and betacarotene these foods help the body combat oxidative stress For those evening cravings you can pack nuts and seeds like flax seeds and walnuts for a nourishing and filling snackrdquo Kedia reveals while Chawla adds ldquoYou donrsquot need fancy ingredients to eat well A onebowl meal of rice dal vegetables and curd is balanced affordable and easy to makerdquo4 Sedentary workforceConcerns Zeroactivity lifestyles roundtheclock jobsAdd sprouts in your mealsA good portion of the cityrsquos working population is stuck in front of desktops leaving very limited time for body movement which also impacts your digestive system as the experts tell usldquoLong hours of sitting and irregular eating patterns can disrupt gut function slowing digestion and encouraging gas bloating and fatigue Constant snacking on tea sugary drinks or processed foods feeds harmful gut bacteria and throws off your digestive rhythm To support gut health opt for simple highprotein meals like sprouts boiled eggs paneer or vegetable sandwiches made with whole grains These provide fibre and nutrients that promote good bacteria Swapping white rice or bread for brown rice or multigrain options improves digestion Even short walks between long sitting hours can stimulate gut motility and cutting down sugar in your tea or switching to herbal options can reduce gut inflammation and acidityrdquo Chawla summarisesSmart way to eatEngage in physical activityDosgtgt Opt for seasonal ingredients like carrots tomatoes lychees and iced applesgtgt Take the effort to do a brisk walk or some kind of bodily movementgtgt If you are someone who orders in choose grilled or sauteacuteed dishes over heavy greasy onesDonrsquotsgtgt Donrsquot go to bed immediately after mealsgtgt Limit heavily processed foods like sauces MSG or flavour enhancersgtgt Try not to eat too quickly or while you are stressed as that can disrupt gut functionInformation courtesy Karishmma Chawla and Nicole Linhares 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