A Dietician's Blueprint for True Health
A common and frustrating paradox is often observed in healthcare: many people eat regularly yet remain chronically unwell, suffering from ailments like gastritis, acidity, and other preventable diseases. According to Dr. Puspanjali Mishra, Chief Dietician at SUM Hospital, the gap between simply eating and being truly nourished is vast. The problem, she explains, is often not just what people eat, but how and when.
Achieving a vibrant, healthy life is not the result of a single fix. Dr. Mishra's expert approach focuses on building a foundation based on balanced nutrition, consistent timing, and an intelligent understanding of the body's shifting needs. True wellness begins by moving from mindless consumption to mindful nourishment.
The very definition of "healthy food" is the first concept Dr. Mishra clarifies. It is not about extreme restriction but about achieving a precise balance. She advises that a truly healthy plate must incorporate all major nutrients in appropriate measures: carbohydrates for energy, proteins for repair, and essential fats, alongside a rich supply of vitamins, minerals, and fiber.
This balance is crucial for all meals, but Dr. Mishra places a special emphasis on breakfast. This first meal of the day should be substantial, rich in cereals and protein. A heavy breakfast provides sustained energy and, critically, helps manage the gastric secretions that build up overnight, thereby preventing irritation and acidity for the rest of the day.
This principle of timing extends far beyond the morning; it is a cornerstone of expert dietary advice. The body thrives on routine, and gastric distress is often triggered by long, unpredictable gaps between meals. A healthy pattern recommended by Dr. Mishra involves a timely breakfast (e.g., 7:30-8:00 AM), a mid-morning snack such as fruit, a balanced lunch (e.g., 1:30-2:00 PM), and a light, early dinner (e.g., by 8:30 PM). This regularity supports stable digestion and energy.
Of course, nutritional needs are not static; they evolve. Expert advice for a growing child, focusing on appealing, protein- and calcium-rich foods, is very different from the advice for a young adult, for whom fiber-rich foods are recommended to maintain high energy.
Dietary strategies must also be tailored to specific health goals. For individuals seeking weight loss, Dr. Mishra's advice is to shift the focus to a low-carbohydrate, moderate-protein, and high-fiber plan. Conversely, for those needing to gain weight, the priority becomes a high-protein diet to build muscle mass. During pregnancy, the plan shifts again to focus on nutrient density, emphasizing protein, calcium, and minerals.
Diet is also a primary tool for managing chronic conditions. For diabetic patients, the goal is blood sugar control, achieved by prioritizing high-fiber foods and whole fruits over juices. For those with high blood pressure, Dr. Mishra advises that the key is sodium reduction, which means diligently avoiding extra salt and high-sodium processed foods. This contrasts sharply with the risks of frequent fast-food, which she warns against due to dangers like poor hygiene and the carcinogenic properties of repeatedly reheated oils.
Ultimately, robust health is a holistic pursuit. It is a synergistic blend of a balanced diet eaten at the right times, consistent physical exercise, and making informed choices. By respecting the body with the right fuel and a stable routine, anyone can build the foundation for a long, healthy, and energetic life.
With input from: Dr. Puspanjali Mishra, Chief Dietician, SUM Hospital
