Guide for busy people: Foods to eat everyday, as per nutritionists

The idea of maintaining a work-life balance has gained much momentum in the recent past. But a similar concept urging food-life balance has also grabbed people's attention.

As much as leading a productive, efficient and fruitful life is important, it is as important to follow a healthy, hearty and sustainable lifestyle. How? By improving your relationship with your food, by choosing the right kind of diet for your physical and mental well-being and most importantly, by prioritizing nutrition.

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To busy workaholics, remembering all of these things may seem like a task. But not so much, if we give you a list of healthy foods to stock up in your pantry, fridge or kitchen cupboards!

Ms. Anam Golandaz - Clinical Dietician, Masina Hospital, Mumbai recommends stashing up on the healthiest items, that will keep your body goals on track, without wasting your precious time.

That said, here's everything nutritionists want you to know about the foods you should eat everyday to gain utmost nutrition and increase your energy levels.

We're all aware of the nutritional richness of vegetables and fruits.

They're packed with vitamins and minerals and are loaded with fibre, says nutritionist Sapna Jaysingh Patel, Founder of Health Before Wealth.

"Aim to eat at least 5 servings a day. A serving is equal to 1/2 cup of cooked or raw fruit or vegetable or 1 cup of leafy greens," she advises.

Dr. Vaishali Verma, Dietician, Manipal Hospital, Dwarka recommends eating 2-3 fruit servings in a daily diet, since it also provides a wide range of health boosting antioxidant including flavonoids which is not only good for digestion, but also beneficial for the skin & hair.

"A lot of importance has been given to the consumption of rice and wheat in our daily diet, which is good. But it should be in a moderate amount like 3-4 exchanges in a day," says Dr Verma.

She suggests including millets such as raagi, jowar and bajra which are not only healthy whole grains but also gluten free and loaded with protein, fibre and antioxidants.

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Pulses or Dal are staples in every Indian kitchen. There's absolutely nothing that can beat this simple yet nutrient-rich dish.

According to Dr. Varma, consuming 2-3 portions of pulse or dals , beans, legumes can help one get the required quota of protein and essential vitamins and minerals. Protein as we all know plays a vital role in enhancing our body’s overall strength and improving its repairing and maintenance power.

As compared to maida, which is processed wheat, nutritionist Sapna recommends having steam rice, which is according to her a healthier alternative as it has a lower glycemic index and is more easily digestible.

"Processed wheat has a high glycemic index and is not easily digestible. This can lead to weight gain and other health problems like diabetes and heart disease," she explains, which is why the nutritionist also recommends opting for steam rice over maida-based dishes when choosing takeouts.

Super seeds and nuts are a high energy-dense food source. They're packed with healthy vitamins and minerals, which are great for your overall wellness.

Dr. Verma recommends eating 4 to 5 soaked almonds and 2 walnuts daily. According to her, almonds help to lower the bad cholesterol and acts as an anti-inflammatory agent in our body. Furthermore, it also helps improve brain function and boost memory.

Similarly, seeds are rich in protein, fibre and antioxidants. They also contain good fat like monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA), that help lower blood cholesterol level and reduce the risk of heart diseases and strokes.

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Protein is an essential part of a healthy diet, but it’s important to choose lean protein sources such as chicken or fish instead of red meat, says Ms. Patel.

She recommends having 2-3 servings per day - a serving is 4 ounces of cooked chicken or fish, 1 egg, 1/4 cup cooked beans, or 1 ounce of nuts or seeds.

However, she warns against eating fried chicken and fish. Since they are high in saturated and trans fats, they can increase your cholesterol and risk for heart disease.

"Try to have healthy stock up on snacks readily available, such as pumpkin and sunflower seeds, nuts, fruits, low sugar protein bars, granola, sprouted moong, roasted chana as these are high in protein and healthy too," says Ms. Golandaz.

Making the right snacking choices not only keeps several health issues at bay, but it also helps manage weight.

Staying hydrated all day keeps up energy levels throughout the day.

According to Dr. Verma, water is the most neglected nutrient in our daily diet. "We should know that water is very essential for the body. Good water intake makes your body toxin free and it lubricates your joints, regulates your body temperature, and maintains your blood pressure. It also maintains essential minerals and improves digestion."

In addition, clinical dietician Golandaz says instead of drinking sodas, juices, alcoholic beverages, and other drinks that contain added sugar, try for plain water as much as possible.

Most people do not need vitamin supplements, since they can acquire it by eating a healthy, balanced diet. However, those with a busy schedule, may fail to procure healthy amounts of nutrients from diet alone.

Ms Golandaz says, "We all have good intentions to eat healthily, but not many of us manage that perfectly balanced nutritional plate at all times."

"To meet up the daily requirement one can include high protein and multivitamin supplement in the diet, if you're unable to eat a healthy diet," she adds.