Stay Healthy and Fit for the Long Term: Dr. Batra Shares Simple, Sustainable Diet Tips

As the new year begins, many people pledge to eat healthier, but often revert to old habits within weeks. According to Dr. Mukesh Batra, founder-chairman emeritus of Dr. Batra Healthcare, the key reason most diets fail is that they are either too strict or do not align with traditional Indian food habits and daily lifestyles.

Dr. Batra emphasizes that the most effective diet is one that is simple, easy to follow daily, and rooted in Indian culinary traditions. A diet that is seasonal, balanced, and wholesome helps maintain the body’s internal energy, strengthens immunity, and promotes overall well-being.

Homeopathy Perspective on Food
In homeopathy, food is not just a source of energy—it nurtures the body’s vital force, the internal energy that maintains balance and helps fight diseases. Sustainable and balanced nutrition is considered foundational for good immunity, proper digestion, mental clarity, and hormonal balance.

Why Sustainable Diets Work Better
Strict diets may offer short-term results but are difficult to sustain. Indian bodies are naturally adapted to traditional grains, pulses, vegetables, and spices. Instead of eliminating food groups or counting calories, a balanced diet with fresh, seasonal ingredients is more effective for long-term health.

Dr. Batra’s Simple Daily Diet Guide

• Morning: Start the day with lukewarm water (with or without lemon), 2 soaked almonds, and 1 soaked date to activate digestion and provide light energy.
• Breakfast: Choose from vegetable poha or upma with peanuts, multigrain paratha with homemade yogurt, idli or dosa with sambar, or oats/ragi pudding with fruit. These options keep blood sugar stable and support digestion.
• Mid-Morning Snack: Fresh fruits like guava, papaya, banana, or orange; coconut water is also beneficial. Fruits boost immunity and antioxidants.
• Lunch: A balanced plate with 1–2 multigrain rotis or a bowl of rice, dal, rajma or chole, seasonal vegetables, and a salad. Include yogurt or buttermilk to aid digestion.
• Evening Snack: Choose light, nutritious options such as roasted chickpeas or peanuts, sprouts chaat, herbal tea with tulsi, ginger, or cinnamon, and a small portion of fruit. Avoid fried or packaged snacks.
• Dinner: Keep it light and easy to digest—vegetable khichdi, dal soup with one roti, grilled paneer or chicken with vegetables, or vegetable porridge. Finish dinner 2–3 hours before sleep.

Weekly Recommendations
Include millets like bajra, jowar, and ragi at least twice a week. Incorporate probiotics such as yogurt, buttermilk, or kanji. Replace refined sugar with jaggery and add nuts and seeds for healthy fats and sustained energy.

Homeopathy Notes
Homeopathy emphasizes individualized diets. Consider age, body type, lifestyle, stress levels, and digestion. For example, those with acidity should opt for light, cool meals, while fatigued individuals need more nutrient-rich foods. Always consult a qualified homeopath before making significant changes.

Foods and Habits to Avoid
Limit deep-fried snacks like samosas, pakoras, and heavy sweets. Avoid processed and packaged foods, excessive tea or coffee, and late-night heavy meals, which can disrupt the body’s natural rhythm.

Healthy Habits Alongside Diet

• Walk 20–30 minutes daily to stay active.
• Drink sufficient water, preferably warm.
• Eat mindfully, away from mobile distractions.
• Ensure regular, adequate sleep.
• Get morning sunlight for natural vitamin D.

Disclaimer: This article is for general informational purposes only and is not a substitute for medical advice or treatment. Consult a qualified doctor for personalized guidance. Navbharat Times does not take responsibility for the accuracy or effectiveness of the content.