Five Reasons Why You Need To Diversify Your Meals; How To Add Diverse Foods To Your Plate?

Having a diverse range of food items in your daily diet plan is key to leading a healthy lifestyle. Bringing diversity to your plate can provide you with better nourishment which is essential in enhancing your overall body health. Considering today’s world, all our meals should be rich in carbohydrates, proteins, healthy fats, vitamins, and minerals. For that one must ensure that the daily meal contains a wide variety of food items. These different groups of food items will provide your body with energy, help build muscles, and keep all the infections away. Apart from the nutritional value, a diverse meal also adds colours and flavours to your overall diet.

Why Should You Diversify Your Plate?

There are multiple reasons why one should diversify their plate and add different food items. They include –

Nutritional Needs

A balanced meal ensures your body gets the right amount of vitamins, minerals, antioxidants, and healthy fats.

Fight Chronic Diseases

A wide variety of food items on your plate can also help prevent several lifestyle diseases which include Type 2 Diabetes and cardiovascular disease.

Healthy Immune System

A diverse plate goes a long way in improving your body’s overall immune system by providing it with the required nutrients.

Maintaining Body Functions

A wider selection of food items also helps you maintain your energy levels. It ensures your body functions normally throughout the day.

Strengthening Bones And Muscles

A balanced diet is crucial in strengthening your body. The wide variety of nutrients will make your bones, muscles, teeth, skin, and eyes stronger.

How To Diversify Your Plate?

Here are some ways you can diversify your plate to improve the overall nutrition balance in your meals.

Add Seasonal And Local Produce

You must include seasonal and fresh food items in your diet. Adding a mix of vegetables such as spinach, carrots, and broccoli will provide you with a range of vitamins, minerals, and antioxidants.

Proteins Are Necessary

Proteins are essential for tissue growth and repair in your body. Instead of just stuffing your meals with meat, try adding alternative sources such as eggs, tofu, chickpeas, and soya.

Healthy Fats Are Important

Apart from adding taste and fullness, healthy fats also carry a ton of nutritional value. Ensure that your plate has food items rich in Omega-3 and other fatty acids. They can be found in olive oil, nuts, and seeds.

Spices Provide Added Nutrition

Experimenting with herbs and spices can help maximize the taste and flavour of your dishes. Fresh herbs and spices such as rosemary provide your body with antioxidants whereas turmeric is known for its anti-inflammatory properties.

Honey On Empty Stomach: 5 Amazing Health Benefits of Eating Honey Daily In the Morning

Honey On Empty Stomach Health Benefits: Honey is a natural sweetener celebrated for its rich flavor, nutritional content, and numerous health benefits. A 100-gram serving of honey provides approximately 304 calories, primarily from carbohydrates, including natural sugars like fructose and glucose, which make it a quick and sustained energy source. While honey contains negligible protein and no fat, it offers trace amounts of essential vitamins such as vitamin C and B vitamins, along with minerals like potassium, calcium, magnesium, and iron. Additionally, honey is packed with antioxidants, including flavonoids and phenolic acids, which help combat oxidative stress and support overall health.

But, have you ever thought, about what may happen inside your body when you consume honey first thing in the morning? As per Ayurveda, eating honey on an empty stomach is a time-honoured tradition embraced by many cultures around the world. In this article, we look deeper into these health benefits and understand why you must add honey to your morning diet routine, especially during the winter.

5 Incredible Benefits of Eating Honey on an Empty Stomach Every Morning

Planning to add honey to your daily morning diet routine? Check out these amazing health benefits first:

Boosts Immunity

One of the standout advantages of having honey on an empty stomach is its amazing ability to enhance your immune system. Packed with antioxidants, honey fights off harmful free radicals in the body. These antioxidants play a crucial role in boosting your immune response, making colds and flu less likely. By regularly including honey in your diet, you're equipping your body with the support it needs to fend off infections, leading to overall better health.

Aids Digestion

Honey also works wonders for your digestive health. When you consume it in the morning, honey kickstarts your digestive system. Acting as a natural prebiotic, it promotes the growth of beneficial bacteria in your gut, which is vital for a healthy digestive tract. Additionally, honey can soothe the stomach lining, alleviating issues like acidity and indigestion. So, starting your day with honey can pave the way for a healthier tummy.

Enhances Skin Health

Adding honey to your morning routine can do great things for your skin. Known for its moisturizing qualities, honey helps keep your skin hydrated and radiant. Its antibacterial properties prevent acne and various skin issues. When taken on an empty stomach, honey can contribute to a clearer complexion and help reduce the effects of aging, thanks to its nutrient-rich composition. In this way, honey serves as both a tasty treat and a natural beauty booster.

Provides Energy

If you are in need of a natural energy lift, honey is a fantastic option. It is packed with natural sugars, including fructose and glucose, which can provide a quick burst of energy. Consuming honey before breakfast can jumpstart your metabolism and equip you with the energy needed to tackle the day ahead. This is especially beneficial for athletes or anyone leading an active lifestyle, as honey offers a healthier alternative to sugary energy drinks.

Promotes Weight Loss

Finally, honey can support your weight loss goals. When enjoyed in moderation, honey can help stabilize blood sugar levels and curb cravings for unhealthy foods. Its natural sweetness satisfies sugar desires without the empty calories found in refined sugars. Plus, honey can rev up your metabolism, assisting your body in burning fat. By including honey in your morning routine, you may find it an effective ally in your weight loss journey.

Right Way To Consume Honey On Empty Stomach Daily

Integrating honey into your daily life is both easy and versatile. You might mix it with warm water or herbal tea for a comforting drink that also aids digestion. Another option is to combine honey with lemon juice to create a refreshing detox beverage. Honey can also be drizzled over oatmeal, yogurt, or whole-grain toast for a delightful breakfast. The choices are limitless, making it simple to reap the health benefits of honey every morning.

Health Benefits Of Ghee With Warm Water

Ghee, also known as clarified butter, is a traditional fat made by simmering butter to remove water and milk solids, leaving behind a golden, aromatic fat. It is widely used in Indian cuisine and Ayurveda for its rich flavour and therapeutic properties. Ghee is highly nutritious, containing fat-soluble vitamins like A, D, E, and K, along with essential fatty acids. Its healthiness depends on portion size and dietary context. In moderation, ghee can provide energy, support digestion, and enhance nutrient absorption. Consuming it with warm water can improve digestion and act as a mild detoxifier, benefiting overall gut health. In this article, we discuss in detail how consuming ghee with warm water can provide amazing health benefits and how these benefits occur.

Here's how consuming ghee with warm water can boost your health

1. Aids digestion

Ghee contains butyric acid, a short-chain fatty acid that promotes a healthy gut lining and supports digestive enzyme production. When consumed with warm water, it soothes the digestive tract, aiding in smoother digestion and preventing constipation.

2. Promotes detoxification

Ghee with warm water acts as a natural detoxifier. The combination helps flush out toxins (Ama) from the digestive system, cleansing the gut and enhancing metabolic functions.

3. Boosts metabolism

The healthy fats in ghee provide a quick energy source, which, when paired with warm water, kickstarts the metabolism. This combination can improve fat utilisation and support weight management.

4. Improves skin health

Rich in antioxidants and vitamin E, ghee enhances skin elasticity and hydration. Consuming it with warm water supports toxin elimination, indirectly benefiting skin health by reducing acne and dullness.

5. Strengthens immunity

Ghee's butyric acid supports gut health, which is closely linked to a robust immune system. Its nutrient profile, combined with warm water, fosters a balanced gut microbiome, bolstering immunity.

6. Balances hormones

Ghee contains healthy fats necessary for hormone synthesis. Drinking it with warm water can support hormonal balance, particularly during menstruation, menopause, or stress-induced imbalances.

7. Relieves constipation

The lubricating properties of ghee soften stools and enhance bowel movements. Warm water further aids this process by hydrating the digestive system, offering quick relief from constipation.

8. Supports joint health

Ghee is an excellent source of healthy fats that nourish connective tissues and reduce inflammation. Combined with warm water, it helps maintain joint flexibility and may alleviate arthritis symptoms.

9. Enhances cognitive function

In Ayurveda, ghee is regarded as brain food. Its healthy fats support brain function, memory, and focus. Drinking it with warm water ensures better absorption, providing mental clarity and energy.

10. Aids weight loss

Though high in calories, ghee can assist in weight loss when consumed in moderation. The combination of ghee with warm water promotes fat metabolism and curbs cravings, making it a beneficial addition to a weight management routine.

Add ghee and warm water to your diet today to achieve these amazing health benefits.

Opinion | Why We Should Not Siphon the Sacredness Out of Our Plate

Food is both an aspect and a form of God (Annam Parabrahma Swaroopam). In India, we begin with the highest realisation of anything and then proceed to its more practical or workable level. We do this so that our focus remains on the highest possible attainment. This is how we regard our food in this country – as an aspect of God.

This week marks ‘National Nutrition Week’, organised by the Ministry of Women and Child Development of India. Like many other important topics, the subject of food and nutrition has also been hijacked by various international organisations, which issue recommendations on how many calories, fats, sugars, etc., should be consumed daily. For them, nutrition is limited to these aspects. With such a fragmented outlook, they have stripped the sacredness from our plate, reducing it to merely a heap of ‘commercial products’ that either sustain our bodies or satisfy our taste buds.

According to Bharat’s ancient understanding, food and nutrition is not approached in this way. There are many deeper aspects of food that we need to comprehend. So, during this National Nutrition Week, let us look at food and nutrition holistically.

Why consume local and seasonal food?

The reason is that our bodies and our digestive fire are not static; they change with the seasons. The concept of nutrition is not just about the caloric value of food but also about our body’s capacity to absorb the required or maximum nutrition from the food we consume. Our bodies are in harmony with nature, so if we consume more locally grown food (grown in the environment in which we live), our bodies will be able to extract better nutrition from it. The same principle applies to consuming seasonal food.

Eat for nutritional value, not just for taste

Did you know that Indian millets offer much more nutrition and actually taste better than the standard wheat or rice that have dominated the market? It is simply that some commercial interests began labelling white rice and white wheat as the food of the wealthy or superior people, and gradually, they became status symbols, and the masses acquired a taste for them. Fortunately, many people are now realising this and returning to their traditional millets. Apart from great taste, high nutritional value, and low cost, these millets also have a much smaller environmental footprint.

No processed food

Processed food has infiltrated our kitchens. Remember our childhood? There was almost no processed food, and lifestyle diseases were virtually non-existent. It seems there is a strong connection between the two. Consider a simple example: when we prepare a chapati at home, if we do not refrigerate it, it spoils within 24 hours, especially during the monsoon season. However, the bread we buy from the market remains fresh for 3-5 days, even when left out in the open. There must be something in that bread that is very harmful to bacteria and fungi, which is why they do not consume it. If it is harmful to those organisms, it is likely not very nourishing for our bodies either—something to ponder.

Over-Eating, Under-Nutrition

Most urban people today suffer from diseases due to over-eating. This means that people are consuming much more than their bodies can digest, yet when they have medical tests done, multiple nutritional deficiencies are found. This simply indicates two things: a) their bodies are not able to extract all the nutrition from the food they consume, and b) their food lacks the right nutrition (read processed food here).

Food Does Not Provide All the Nutrition

There is so much emphasis on food, but we often forget that many other important elements contribute to our body’s overall nutritional needs:

• Water – Are we really drinking enough water? Is the quality of our water truly good? It’s not just about cleanliness; we need to drink water that is rich in electrolytes.
• Nature – Do we connect with nature? Do we walk on the ground, absorb sunlight directly, breathe fresh air, and embrace the sky?
• Exercise – The more we make our bodies work, the better they will be able to extract nutrition from the food we eat, the water we drink, the air we breathe, and the sunlight we absorb.
• Rest – Do we give our bodies adequate rest? This means ensuring good sleep, resting the digestive system through fasting, and meditating to calm our overactive minds

State of mind

What is our state of mind when we consume food? The same food can become medicine for us if we consume it with a certain focus and in a certain state of mind. Conversely, the same food can create more toxicity in our system if we eat it in a rush, while talking, being absent-minded, or in an agitated state of mind. That is why it is very important to eat:

• Mindfully
• In a relaxed state of mind
• Slowly
• Quietly
• Chewing properly

Food is God

In India, we have always said Annam Parabrahma Swaroopam, meaning the food we consume becomes our body, mind, and emotions. This food is a manifestation of God. Food is not just a product or a thing; it is divinity on a plate. When we treat our food this way, every morsel becomes Prasadam, and apart from filling our stomachs, it also nourishes our souls.

So, during this National Nutrition Week, let’s consider these important aspects of food and provide our bodies with the optimum nutrition required. I am sure this will keep our bodies strong, minds healthy, emotions balanced, and souls fulfilled.

The author is a visionary, spiritual master, humanitarian, leadership mentor, and public speaker. He works in the areas of creating awakened leaders, bringing consciousness to education and running regular spiritual talks and retreats. Views expressed in the above piece are personal and solely that of the author. They do not necessarily reflect .

Healthy Snacking: Busting Myths Around Cost, Taste, and Convenience

Healthy snacking is often seen as an expensive, tasteless, and time-consuming endeavor, yet experts in nutrition and wellness are quick to dispel these misconceptions.

Kommal Vishant, a nutritionist, explains how accessible healthy snacking can be when approached strategically. “People often believe that healthy snacking means spending a lot of money, but this isn’t necessarily true," she says. In her experience, some of the most nutritious snacks are quite affordable if chosen carefully. Nuts and seeds, for instance, offer essential nutrients like healthy fats, protein, and vitamins—and buying them in bulk can significantly cut costs. She also highlights that seasonal produce is generally cheaper than processed snacks, making fresh fruits and vegetables an excellent and budget-friendly option.

“Most things masquerading as ‘health foods’ in supermarkets are more costly simply because of packaging or branding, not their nutritional value," adds Vishant. A simple apple with a handful of almonds, she notes, can be as nutritious and satisfying as any branded snack—at a fraction of the price.

Taste is another common sticking point, with many people assuming that healthy snacks are bland or unappetizing. Dr Manmohan Singh, MD of Medical Affairs, challenges this myth, noting that healthy snacks can be bursting with flavor. “There’s a widespread myth that healthy snacks are rather bland," he observes.

“But healthy snacks can come in an incredibly wide range of flavors and textures." Singh suggests simple combinations like hummus with vegetables or yogurt parfaits topped with fruits and nuts, which offer satisfying tastes and textures without added sugars or artificial preservatives. The flavors of herbs, spices, or a touch of natural sweetness from honey or cinnamon can transform simple snacks into delicious options. Dr Singh believes that the idea of healthy snacks as tasteless staples, such as plain rice cakes or raw vegetables, is outdated. With a bit of creativity, people can discover flavorful, nutritious snacks that are as enjoyable as they are wholesome.

For those concerned about the time investment, Pathik Patel, founder, Fit and Flex, emphasizes that healthy snacking doesn’t have to be complicated or time-consuming. “One of the biggest misconceptions about healthy snacking is that it’s hard to fit into a hectic lifestyle," says Patel. He explains that many nutrient-dense snacks, like pre-cut veggie sticks, protein smoothies, or snack bars, can be prepared in minutes and are easy to carry on the go. For Patel, healthy snacking is about making simple, intentional choices that align with long-term wellness goals. “Once people realize that good decisions are indeed possible and achievable, they’ll be much more likely to incorporate them into their everyday lives," he affirms.

Together, these experts reveal that healthy snacking can be affordable, flavorful, and convenient. With mindful choices, anyone can make nutritious snacking a realistic part of their daily routine.