<h2>Eat the rainbow</h2>
<p>As a relatively new parent, Alex Sanchez, chef and restaurateur, Americano and Ottra, has been reminded just how important it is to build meals around a wide and colourful range of foods. &ldquo;Eat the rainbow&rdquo; has become more than just a saying &mdash; it&rsquo;s a simple, powerful way to ensure variety, balance, and better nutrition on the plate.</p>
<p><img src="http://images.mid-day.com/images/images/2026/jan/Chef-Alex-Sanchez_e.jpg" alt="" width="1280" height="720" /></p>
<p>Filling meals with naturally colourful fruits and vegetables encourages better eating habits for the whole family. Keeping cooking techniques simple and seasoning minimal allows their natural flavours to shine, while preserving the nutrients that growing bodies need. So for Sanchez, it&rsquo;s about nurturing curiosity, appreciation, and a lifelong relationship with wholesome food.</p>
<h2>Going (O)MAD?</h2>
<p>Chef Rahul Panjabi, founder, Bang Bang Noodle, says he has moved to one meal a day. &ldquo;For me, it wasn&rsquo;t about calorie restriction as much as it was about changing my body&rsquo;s chemistry. The biochemistry of fasting works very differently. I didn&rsquo;t have to count calories or obsess over food choices &mdash; my body naturally began craving simpler, whole foods. It&rsquo;s something that&rsquo;s genuinely worked for me, and over the last two months, I&rsquo;ve lost about 14 kilos. So this is something I&rsquo;d like to also continue in 2026.</p>
<p><img src="http://images.mid-day.com/images/images/2026/jan/Chilli-Chicken_e.jpg" alt="Homemade Chilli Chicken" width="1280" height="720" /><br /><strong><em>Homemade Chilli Chicken</em></strong></p>
<p>Try this: The homemade chilli chicken is very different from the restaurant version. Instead of frying it with starch, the chicken is gently poached. It&rsquo;s then tossed with sliced chillies, a touch of soy sauce, and plenty of garlic and onions for prebiotics.</p>
<h2>Prep thy meal</h2>
<p>Meal prep has truly been a game-changer for Jasleen Marwah, chef and founder, Folk in Kala Ghoda&rsquo;s approach to healthy eating&mdash;and one of my biggest learnings from 2025. Planning and prepping ahead saves time and money, cuts down on food waste, and removes the daily stress of figuring out what to eat.</p>
<p><img src="http://images.mid-day.com/images/images/2026/jan/Jasleen-Marwah_e.jpg" alt="" width="1280" height="720" /></p>
<p>&ldquo;With cooked vegetables, rice, and proteins ready to go, putting together meals becomes effortless. A quick stir-fry, a comforting soup, air-fried bites, or even a simple fried rice can come together in minutes. Most importantly, it gives me the freedom to enjoy nourishing, home-cooked food &mdash;without last-minute ordering in or waking up the next day wishing I&rsquo;d eaten better,&rdquo; she adds.</p>
<h2>Give it a detox</h2>
<p><img src="http://images.mid-day.com/images/images/2026/jan/Upma_e.jpg" alt="" width="1280" height="720" /></p>
<p>Fireback&rsquo;s cluster executive chef, Kaustubh Haldipur says, &ldquo;As chefs, we are on our feet all day, and eating hours can be irregular, so one change I am focusing on is having my meals at fixed times. &nbsp;I am also cutting down my gluten and dairy intake, which I&rsquo;ve found helps with my overall health and energy levels, perfect for the job.&rdquo; This shift is also influencing what he does at Fireback. &ldquo;We are introducing a vegan menu that focuses on clean flavours, lighter dishes and thoughtful cooking without compromising on taste,&rdquo; he adds.</p>
<h2>KISS meal</h2>
<p><img src="http://images.mid-day.com/images/images/2026/jan/KISS-meal_e.jpg" alt="" width="1280" height="720" /></p>
<p>Keep it simple, says Chef Lakhan Jethani, co-founder and executive chef of Mizu Izakaya, who is looking to adopt a more mindful way of eating in 2026 &mdash; one that balances nourishment with flexibility. His day begins with hot water infused with turmeric and pepper, followed by a single-shot black coffee. Breakfast is wholesome and protein-forward: bananas, seasonal fruit, homemade yoghurt, mixed nuts, a protein shake, and eggs with toast. Lunch is usually at his restaurant &mdash; whether it&rsquo;s a sandwich, or rice and dal, he keeps protein and fibre in mind. Dinners, are light with soups and greens, allowing occasional indulgences and a fasting window of 12&ndash;14 hours.</p>

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Eat the rainbow

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