Simple Healthy Food Practices

The saying "Let Food Be Thy Medicine and Medicine Be Thy Food - Hippocrates (460 bce-375 bce)" captures the essence of how our dietary choices profoundly impact our health. Adopting simple, traditional practices can help create a balanced food plan, especially within the rich culinary heritage of South India. Here are some straightforward strategies to enhance your eating habits, categorized into foods to avoid, foods to include, habits to stop, and habits to start.

7 Foods to Avoid

1. Processed Foods: These often contain unhealthy additives and preservatives, making them detrimental to overall health.

2. High-Carb Foods: Foods like white rice and refined flour products can lead to weight gain and energy spikes and crashes.

3. Sugary Beverages: Soft drinks and sweetened juices contribute empty calories and can increase the risk of chronic diseases.

4. Trans Fats: Found in many fried and packaged foods, trans fats can raise bad cholesterol levels and increase heart disease risk.

5. Excessive Salt: Using common table salt can lead to health issues; instead, consider healthier alternatives.

6. High-Sugar Snacks: Sweets and desserts can lead to weight gain and may cause blood sugar spikes.

7. Contaminated Meat: Consuming meat excessively has been linked to various health issues, particularly regarding the use of antibiotics and growth hormones in animal husbandry.

7 Foods to Include

1. Fresh Vegetables: Incorporate a colorful variety of vegetables to ensure you get essential vitamins and minerals.

2. Whole Grains: Opt for traditional grains like brown rice, millets, and whole wheat, which are more nutritious and fiber-rich.

3. Legumes: Include lentils and beans, which are great sources of protein and provide essential nutrients.

4. Fruits: Fresh, seasonal fruits are excellent for natural sweetness and offer vital nutrients.

5. Healthy Fats: Use ghee in moderation, along with nuts and seeds, which provide healthy fats beneficial for heart health.

6. Herbs and Spices: Use traditional spices like turmeric and ginger to enhance flavors and add anti-inflammatory benefits.

7. Infused Water: Opt for infused water with herbs, fruits, or a pinch of black salt for added flavor and health benefits.

7 Habits to Stop

1. Mindless Eating: Avoid snacking while distracted; focus on meals to promote better digestion.

2. Skipping Meals: Don’t skip meals, as this can lead to overeating later; prioritize balanced meals throughout the day.

3. Over-Reliance on Takeout: Limit takeout meals, which often contain unhealthy ingredients; prioritize cooking at home.

4. Excessive Use of Sugar and Salt: Reduce added sugars and salt in cooking to improve overall health.

5. Neglecting Portion Control: Overeating can occur without mindful portion sizes; be conscious of serving sizes.

6. Ignoring Hydration: Skipping water can lead to dehydration; aim to drink plenty of water throughout the day.

7. Avoiding Fasting: Don’t underestimate the benefits of fasting once a week for detoxification and health improvement.

7 Habits to Start

1. Meal Planning: Dedicate time each week to plan your meals for balanced nutrition.

2. Embracing Color Variety: Aim for a colorful plate filled with different fruits and vegetables for a diverse nutrient intake.

3. Cooking at Home: Try new recipes that incorporate whole, unprocessed ingredients.

4. Mindful Eating: Practice eating slowly and savoring each bite to enhance satisfaction and digestion.

5. Using Natural Seasonings: Replace refined salt with black or pink salt, which offer more minerals and flavor.

6. Infusing Water: Practice drinking infused water regularly for hydration with added benefits.

7. Incorporating Ghee: Use ghee for cooking instead of refined oils, as it can improve digestion and enhance flavors.

By implementing these simple steps, individuals can create a healthier relationship with food, embracing the philosophy that food is indeed our medicine. This approach fosters a balanced diet rooted in traditional practices, making it easier to maintain optimal health and well-being.