Oats I love oats. It’s my go to breakfast for decades. Sometimes it’s whole eggs with avocados and sometimes it is oats with a bunch of seeds, nuts, and raw honey. 

Do note, there are many types of oats in the market ranging from ultra processed instant oats to the most nutrient dense oats groats. 

My choice is steel-cut oats. They take roughly 20 min to prepare and are better than rolled oats. Steel-cut oats are groats cut into several pieces with a steel blade. 

Oats are a good source of beta-glucans, a type of soluble fiber.  Many studies have concluded that diets rich in beta-glucans reduce LDL cholesterol. 

Other health benefits of oats include and are not limited to a lowered risk of heart disease and type-2 diabetes. Oats are gluten-free, which makes them a viable choice for gluten-intolerant people.

Dals are a staple in my diet, and I eat them almost every day.

But one thing I’ve noticed in Indian meals is that people often eat more rice or chapatis than dal or vegetables.

Here’s a pro tip: start your meal with dal and veggies first, then once you eaten some quality of dal and subzi only then move on to the rice or chapati.

This way, you’ll balance your macros and make sure you’re getting enough of the fiber and nutrients your body needs. Most people don’t get enough dietary fiber—only about 15 grams a day, when women need at least 25 grams and men at least 40 grams.

Ideally, aim for 50 grams of fiber daily. More the better. Dals and beans are fiber-rich and can help you hit that goal. Fiber is crucial for keeping your digestive system clean and functioning properly, so don’t underestimate it!

Green is the colour of nature. Green is heart food. Want to keep your heart strong and healthy.

Eat green everyday. Spinach, broccoli, kale, collard greens, lady finger, peas. Vegetables in general are the most nutrient dense foods on the planet.

Make sure to eat least 500g to 1kg of both raw and cooked vegetables every single day. Eat your veggies, I know it may take ages to chew them, if you have any issues, you can juice them. 

You can’t go wrong with probiotics! Fermented foods are rich in beneficial bacteria that support your gut health, which, in turn, affects your immune system, mood, and overall well-being. Some of my favorites include:

• Homemade yogurt: A great source of probiotics, calcium, and protein.
• Kimchi: Packed with probiotics and loaded with vitamins A, B, and C.
• Sauerkraut: A fermented cabbage that’s full of fiber, vitamin C, and probiotics.

Adding fermented foods to your diet can improve digestion, boost your immune function, and help maintain a healthy gut microbiome. If you’re new to fermented foods, start with small amounts and gradually increase. Your gut will thank you!

Are you surprised with this option? Hear me out. I consider myself a health freak. And there are many like me who take their health seriously. However, I have not met anyone who eats clean 100% of the time, 365 days a year.

We all have our favourite snacks and foods that we crave. And when you consume these foods in limited quantities, you are taking care of your cravings.

When you do that, it allows you to keep eating healthy and stick with your diet. For me my go toindulgent foods is a nice ginger chai. Its somewhat acidic in nature and may cause issues if consumed in excess like all of our fav foods do, but chai helps me stay on track.

It allows me to be consistent with my otherwise super-healthy diet. And that is the reason I have more than energy at 41, then when I was 21. So it’s ok to have your favourite foods that will intern help you stay on track with healthy eating. 

In summation, I would recommend a plant-forward diet where most of your calories or at least 80% of calories come from plant-based foods such as whole grains..like oats, millets, legumes like dal and beans, vegetables and 1-2 units of fruits, and fermented foods. You just can’t go wrong with this diet. 

If you found this video helpful, make sure to subscribe, like, and share! Let’s keep the conversation going in the comments—tell me what healthy foods you swear by. Stay healthy, stay fabulous!