Here are celebrity nutritionist Rujuta Diwekar’s four principles of eating right

The start of a new year often comes with renewed promises of better health and fitness But instead of falling prey to fleeting fads and extreme measures why not turn to a sustainable and balanced approach Say goodbye to trending new diets on the internetGuru to stars like Kareena Kapoor Khan celebrity nutritionist Rujuta Diwekar in her audiobook lsquoDonrsquot Lose Your Mind Lose Your Weightrsquo on Audible offers practical tips rooted in common sense tradition and science Here are some takeaways from the audiobook to help you stay on track for the year ahead1 Ditch tea or coffee first thing in the morningStarting your day with tea or coffee on an empty stomach is a nono She shares ldquoAny stimulant like tea or coffee which has caffeine and cigarettes jolt the system out of slumber It increases the blood pressure heart rate and breathing rate and makes the body feel stressed or lsquokickedrsquo Sadly we mistake this for feeling awakerdquoShe says ldquoEat meal 1 within 10 minutes of waking up And obviously you canrsquot start with tea coffee or a cigarette If you canrsquot bring yourself to eat a big meal start with a fruit Absolutely any fruit is great Keep it fresh not frozen Donrsquot add salt sugar chaat masala etc to it And of course donrsquot squeeze it into a juiceAccording to Rujuta you can kickstart your metabolism with something simple yet wholesome She says ldquoNumerous studies have shown how a hearty healthy breakfast can increase our metabolic rate Some herbal infusions wonrsquot give you the caffeine kick but it will prolong the time between waking up and eating which is why I prefer you stick with this rule even if you are a herbal tea drinkerrdquo This small change will improve digestion balance blood sugar levels and energize you for the day ahead2 Eat every two hours for steady energy and improved metabolismLong gaps between meals can wreak havoc on your metabolism and energy levels Diwekar recommends eating small balanced meals every two hours to keep your metabolism active and cravings at bayTo understand how many meals you should have within breaks ldquocalculate the number of hours that you spend away from home Divide that by 2 and carry those many meals with yourdquo says RujutaWhether itrsquos coconut water with malai fresh fruits or roasted peanuts there are plentiful options however you need to plan Rujuta says ldquoWhen you eat 6 to 7 times in the day it doesnrsquot take too much time Just a couple of minutes The kind of small meal I am asking you to eat is a handful of peanuts a bowl of yoghurt a slice or wedge of cheese These are all foods you can keep in the office fridge or in your deskrdquo3 Match your meals to your activity levelsTo maintain energy levels and optimize health it is best to tailor eating habits to activity patterns Rujuta suggests eating more during highdemand periods such as after physical or mental exertion and scaling during passive activities ldquoIt goes without saying that you should eat more in the morning If we donrsquot eat food when the body needs it all this does is create a huge calorie and nutrient deficit Later when the time is wrong that is the metabolic processes are slowing down your body and mind will demand a lot of food to make up for the deficit Time is very importantrdquo says Rujuta in her audiobookShe asserts ldquoCheese pasta paratha peanuts paneer banana mango potato rice etc are misunderstood only because you have experienced them at the wrong time in your day None of these foods are fattening They are just dense in energy calories or fat In fact I will go to the extent of saying that no food is fattening You have to just be smart enough to choose the right time to eat it rdquoPay attention to portion sizes and the timing of heavier meals By respecting your bodyrsquos rhythms and syncing meals with activity levels you can boost vitality and prevent overeating4 Wrap up dinner two hours before bedtimeEating late or heavy dinners can disrupt digestion and lead to weight gain Rujuta advises having your final meal at least two hours before bedtime She says Rethink lsquodinnerrsquo Have a healthy and nutritious meal between 6 to 7 pm and then go for a token dinner later ideally no later than 9 pmSome meal suggestion options that Rujuta shares for the early dinner or meal include Roti rolls Grilled sandwiches Sprouts with dahi Muesli with milk or curd or other whole grains like ragi barley mixed grainsSharing an important note for those not going in for a token dinner she alerts ldquoIf you are eating your early dinner and you arenrsquot eating anything afterwards ie not doing the token dinner remember only 2 things and nothing more Your meal should be a combination of low GI glycemic index carbs fats and proteinrdquo This way it prevents you from overeating at night and ensures your body gets adequate time to process food before you sleepBy applying these principles you can redefine your relationship with food and fitness As Rujuta aptly explains weight loss should never be the goal a healthier happier you is what truly matters So as you step into this new year embrace her timeless wisdom and watch the transformation unfold