Living a healthy lifestyle is a goal for many, but knowing where to begin can be confusing. Eating a healthy diet is crucial for maintaining overall well-being. According to celebrity nutritionist Rujuta Diwekar, incorporating simple, sustainable habits into your daily routine is key. Rujuta Diwekar emphasizes the importance of homemade meals, mindful eating, and traditional Indian foods. This article delves into the core principles of the Rujuta Diwekar diet plan, offering practical advice for incorporating healthy eating habits into your daily life.
The "Jordan Formula" for Mindful Eating
Do you ever feel guilty after overindulging in your favorite foods? It's a common experience. Overeating can lead to digestive issues like gas and bloating and contribute to weight gain. Rujuta Diwekar offers a simple yet effective strategy called the "Jordan formula" to help you enjoy your favorite treats without the guilt or discomfort.
In a video shared on Instagram, Rujuta explains how to apply this formula. Using the example of sabudana vada, she advises, "So, you take one vada and eat the second one only when you are sure that you can also eat the third one. If you feel you cannot eat the third one, then deny yourself the second and stay with one." Similarly, if you've already eaten three vadas, pause and ask yourself if you could comfortably eat a fourth or fifth. If not, stick with the three you've already had.
The core idea is to stop eating slightly before you feel completely full. This practice encourages mindful eating, helps you stay in control, and allows you to enjoy your favorite foods without deprivation. It's also important to remember that hunger levels can fluctuate with the seasons. People often feel less hungry during periods of extreme heat or cold. Furthermore, digestion may be more sensitive during warmer months, highlighting the importance of increasing fiber intake to support healthy digestion.
Embrace Home-Cooked Meals
Rujuta Diwekar strongly advocates for home-cooked meals. She emphasizes the importance of starting your day with a fresh, homemade breakfast for optimal health benefits. "It's not just enough to have the right dinner, it's also important to start your day with a home-cooked fresh breakfast every day," she states. She recommends including traditional Indian breakfast options like idli, poha, and dosa, as well as eggs. In addition to a nutritious breakfast, Rujuta encourages the inclusion of fresh fruits and nuts in your daily diet.
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The Power of Hyper-Local Fruits
Mid-day meals play a significant role in a healthy eating pattern. Rujuta Diwekar recommends incorporating a "hyper-local fruit as a mid-meal every day (in-between breakfast and lunch or lunch and dinner)." She defines hyper-local fruits as those that may not have an English name but are known by a local name specific to your region. These fruits are often unique to your area and packed with nutrients suited to your local environment.
Don't Starve Yourself: Embrace the Indian Thali
Instead of restrictive dieting, Rujuta Diwekar encourages embracing the traditional Indian Thali for lunch. A Thali typically includes dal, rice, green vegetables, a side dish, and curd or pickle, and sometimes a sweet. This comprehensive meal provides essential vitamins and minerals, ensuring a nutritious and balanced lunch. Rujuta emphasizes that "Good nutrition is one of the keys to a healthy life."
The Benefits of an Afternoon Nap
Rujuta Diwekar highlights the often-overlooked benefits of a short afternoon nap. She explains that a 20-30 minute nap can improve sleep quality, optimize growth hormone and IGF (Insulin-like growth factor) levels, and even accelerate fat loss.
Prioritize an Early Dinner
Rujuta Diwekar advises finishing your day with an early dinner. A light and healthy meal consumed well before bedtime supports the body's natural functions and promotes restful sleep. She notes that many people focus on skipping dinner, but a balanced and timely evening meal is crucial for overall health.
Navratri Fasting Meal Plan
During Navratri, many devotees observe a nine-day fast, requiring careful meal planning to maintain energy levels while adhering to dietary restrictions. Rujuta Diwekar provides a simple and healthy fast-friendly meal plan that focuses on nourishing the body without feeling deprived.
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Her suggested meal plan includes:
- Immediately after waking up: 3-4 soaked black raisins with 1-2 strands of saffron and 3-4 soaked almonds.
- Breakfast: Rajgira thalipeeth or roti with dahi (curd). If still hungry, a small bowl of muskmelon.
- Lunch: Samo chawal with peanut curry.
- Evening: Chaas with ginger. Boiled and roasted sweet potatoes.
- Dinner: A banana with a glass of milk. Add some mixed powder of dry fruits and spices for added nutrition (can be served cool or warm).
This meal plan ensures that you stay energized and nourished while observing the Navratri fast.
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