In a world saturated with ever-changing diet fads and conflicting nutrition advice, establishing a sustainable and healthy relationship with food can feel overwhelming. Diet research and advice emerges every day. What we once believed, we are now told not to do. Diet culture, wellness influencers, social media, fad diets. We have seen plenty of nutrition advice change over the last few decades. This article explores a comprehensive approach to eating, drawing inspiration from Tara's Rules of Eating and incorporating principles of mindful eating, balanced nutrition, and sustainable habits. Regardless of the diet of the day, these are the my rules of eating I live by every day.
Tara’s Tuesday Tips: Tara’s Rules of Eating
Start with Whole, Real Foods
EatRealFood is a popular Instagram hashtag for a reason. The foundation of any healthy eating plan should be whole, unprocessed foods. Put whole, real foods on your plate first. What does that mean? Real vegetables, fruit, nuts, legumes, and grains. These foods provide essential nutrients, fiber, and sustained energy. Want “junk food”? Make it yourself from real, whole ingredients. Prioritizing whole foods naturally reduces the intake of processed foods, added sugars, and unhealthy fats, which can contribute to weight gain and health problems.
Food is Fuel+
FoodisFuel 💚 This is my favorite hashtag on Instagram. Above all, this is the number one eating rule that I live by in my everyday life. Food is Fuel but it is also so much more. Food is not just fuel; it's the energy source that powers our bodies and minds. For me, food fuels my runs, my ability to be a wife and a mother, fuels my thoughts, and my actions. Those are my priorities and therefore I treat food as the fuel that powers me to be the best I can be. Over time, I have realized that certain foods help me to be better at the things I set out to do, and certain foods limit my body’s ability to do those things to the best of my abilities. I would like to change the hashtag to #FoodisFuel+. That is what it really should say. It influences our physical performance, cognitive function, and overall well-being. Choosing nutrient-rich foods ensures that we have the energy and focus to tackle daily tasks and pursue our goals.
Eat with Gratitude
Enjoy your food! To look at food as just fuel is overly simplistic and frankly not realistic at all. Food is so much more. Food is a love language, food brings people together. “Breaking bread” is a fundamental part of history and cannot be ignored. For some, food is a blessing when they get the opportunity to even have any. In the My Vegetarian Mission Statement I was extremely mindful to include “eat good food in the company of good people” and that is exactly what we do. Enjoy your food and not make it the thing that stresses you out, everything else will follow naturally. Food is more than just sustenance; it's an experience to be savored and appreciated. Eating with gratitude involves acknowledging the effort and resources that went into producing our food.
Practice Mindful Eating
Mindful eating is a paying attention to the taste, texture, smell, and look of your food. Be mindful of how foods make you feel. Pay attention to how a food made you think, act, run, or sleep. Did you enjoy it? Does the food bring up a memory for you? Be mindful + intentional with your food choices. By paying attention to our senses and internal cues, we can develop a healthier relationship with food and make more conscious choices. This practice can also help us identify emotional eating patterns and develop strategies for managing them.
Don’t Buy Your Food Where You Get Your Gasoline
Meal prep is an essential rule to eating. In the US more than 20% of food is eaten in the car. There are better ways to plan and prep for meals that do not have to be bought out and eaten out. Put foods you can eat on the go in your bag, spend your least busy day thinking about foods for the next few days. Make big batches of things you can freeze. A little preparation goes a long way. Planning meals and snacks in advance can help us avoid impulsive, unhealthy choices when we're hungry or short on time.
What You Do Most Matters Most
Michael Pollan, the author of “In Defense of Food” says, “Eat food, not food products”. For example, a Twinkie is not food, it is a food product. Anything grown, created, or manufactured in a lab are not foods they are food products. If you are eating something regularly with a long list of ingredients, spend a few extra minutes in the grocery store looking for an alternative with less ingredients or learn how to make your own healthy homemade version. There is a place in your life for ALL foods, there are no BAD foods! BUT … what you do most matters most. Most of the time eat food not food products. While occasional treats are perfectly acceptable, the majority of our diet should consist of nutritious, whole foods. Focus on incorporating plenty of fruits, vegetables, lean protein, and whole grains into your daily meals.
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Nuts are Your Friend Not Your Enemy
Instinctively, shying away from calorie dense foods seems like the right thing to do to maintain or lose weight. Not the case with nuts. Recent research is showing us that the healthy fats, protein, fiber and nutrients in nuts coupled with their ability to keep our blood sugars stable and help us feel full longer make nuts of all kinds a great choice. Brazil nuts, almonds, macadamias, pistachios, cashews, peanuts, sunflower seeds, pumpkin seeds, all good choices. We eat nuts or nut butters every single day. Nuts are a nutritional powerhouse, packed with healthy fats, protein, fiber, and essential nutrients. These qualities make them an excellent choice for promoting satiety, stabilizing blood sugar levels, and supporting overall health.
It’s Not Just What You Eat but How You Eat It
Do you sit down to eat or stand? Do you eat with the TV on or your phone in your hand? I’m all for only following the rules that best fit your personal eating-life. These are non-negotiables for me: 1- Eat sitting down at a table with minimal distractions. 2- chew your food + don’t gulp big bites. 3- Don’t eat with a fork in one hand and a gadget in the other. Stop it. Give your body the time and attention it deserves to digest the food you give it. Creating a calm and focused eating environment can significantly improve digestion and promote a more mindful eating experience.
The Mayo Clinic Diet Meal Plans
The Mayo Clinic Diet membership includes 8 dietitian-developed meal plans that serve a range of tastes, health considerations, and cooking styles. Inside your member dashboard you can browse each week, download a printable PDF, or switch plans at any time. These meal plans offer a structured approach to healthy eating, catering to various dietary preferences and health goals. Start with one that matches your primary goal-lower carbs, plant-based, time-saving, or higher protein. Follow it for a full week while monitoring energy, hunger, and satisfaction with the meals.
Adapting Meal Plans to Your Needs
Yes. Because the Diet Score focuses on daily habit metrics-food groups intake, activity minutes, and meal tracking-switching from, say, Simple to Mediterranean keeps your progress and point history intact. Many members rotate seasonally to avoid menu fatigue or align with fresh-produce availability. Select the new plan in the member portal, and your menus, grocery lists, and nutrient targets update immediately while your historical data remains untouched. The Mayo Clinic Diet encourages flexibility and personalization.
Calorie Counting and Long-Term Health
No, the Mayo Clinic Diet is about making sure you’re getting enough of the foods that are right for you. Regular diets do not always limit calories or focus on long-term health. The Mayo Clinic Diet weight loss meal plans are designed to help you reach a healthy weight safely and sustainably. Each plan provides the right balance of nutrients while keeping calories in check, so you feel satisfied and energized. The Mayo Clinic Diet prioritizes long-term health and sustainable habits over strict calorie counting. Each plan provides the right balance of nutrients while keeping calories in check, so you feel satisfied and energized.
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Affordable and Practical Eating
Yes. The Mayo Clinic Diet’s most popular option, the Simple meal plan, makes healthy eating affordable and practical. It features easy-to-find ingredients, simple recipes, and minimal food waste. In a recent analysis, members reported spending about $249 more each month on fruits, vegetables, and groceries, but saving $317 per month by cutting back on takeout, snacks, and sugary drinks. The Mayo Clinic Diet offers practical and affordable options, like the Simple meal plan, which focuses on easy-to-find ingredients and minimal food waste.
Inspired by Tara Sutaria: A Taste of Rajasthan
Like Tara Sutaria, if you are also craving a sumptuous meal, save this list right away.Photo: InstagramTara Sutaria is currently shooting for her upcoming thriller movie Apurva in Jaisalmer. And, the actress has been sharing glimpses from her shoot diaries on social media. However, what caught our attention was her wholesome Indian meal. Yes, the actress devoured a delicious desi thali brimming with Rajasthani delicacies at Suryagarh Hotel, along with her teammates. Tara shared a snap of her treat on Instagram Stories. On her plate, we saw a yummy dal and baati, a typical regional delicacy made with wheat flour and ghee. There are a range of finger-licking curries and a makki ki roti. Like Tara Sutaria, if you are also craving a sumptuous meal, save this list right away. We have curated a meal plan for you and it also includes some traditional recipes from Rajasthan. You can easily prepare these dishes at home and satiate your rumbling tummy.
A Rajasthani Meal Plan
1) Dum PaneerLet's start the list with an appetiser. A wholesome paneer platter can never go wrong. Don't you agree? This dum paneer offers a punch of flavours that will tantalise your tastebuds. 2) Rajasthani Laal MaasThis scrumptious Rajasthani laal maas is highly recommended if you ever happen to visit the state. However, you can prepare this fiery mutton curry at home as well. Just make sure you have all the masalas in place including red chillies and a special kachri masala. Try this one and you'll not forget its taste. 3) Rajasthani Dal BanjaraIt is a classic blend of urad and chana dal tossed with a bunch of homely spices. It gets ready in a mere half an hour. Once you cook this, don't forget to garnish it with coriander leaves. Enjoy it with rice. 4) Bajre Ki RotiThis delicious roti is made with pearl millet and is relished with a variety of curries for lunch or dinner. Bajra carries a lot of nutrients beneficial for your body. So, include this millet roti in your meals.5) Malai GhevarIf you are bored with the usual desserts, do try out this unique dish. This disc-shaped dessert carries dollops of cream and luscious malai all over it. So, don't miss this especially, if you have a sweet tooth.Hope you have a nice meal experience.
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