Planning, Protein, Protective food: Your diet needs the three Ps of healthy eating (2024)

We all want to eat healthily and to do so, we often go on the 'I am going on a diet' spree. But then, just like in the movies, the pizzas and burgers make a slow-motion entry (love at first sight, you know), and we instantly forget about the salads we were planning to eat.

Well, the next time you feel guilty about eating one too many chicken wings, remember that eating healthy isn't very difficult. You just have to take care of the three Ps.

Your diet affects your overall well-being

"Your diet can significantly impact your overall well-being by providing essential nutrients for bodily functions, influencing energy levels, mood, and immune function," Renuka Dang, nutrition consultant, Ujala Cygnus Rainbow Hospital, Agra, tells India Today.

She mentions that a balanced diet comprising fruits, vegetables, whole grains, and low-fat dairy can lower the risk of heart disease by regulating blood pressure and cholesterol levels.

Agreeing with this, Kanika Narang, deputy manager, dietetics department, Indraprastha Apollo Hospitals, mentions that a diet high in processed foods, saturated fats, and added sugars can contribute to chronic conditions like obesity, heart disease, diabetes, and certain cancers.

Additionally, dietary choices can affect mental health, cognitive function, and overall quality of life.

The first P – Planning

The experts share that planning your meals throughout the day is crucial to ensure a balanced intake of nutrients, regulate blood sugar levels, and maintain energy levels.

• It helps prevent overeating and promotes healthier food choices.
• Meal planning also allows your body to recognise and respond to hunger and fullness cues effectively.
• You must aim to consume a balanced combination of nutrients such as carbohydrates/starch, protein, fibre, and fat every three to four hours to maintain steady energy levels and support overall health.
• By rotating different proteins, vegetables, grains, and other food items throughout the week, you can enjoy diverse flavours and textures while reaping the nutritional benefits of a varied diet.
• It also helps establish a routine that can foster healthy eating habits and make it easier to adhere to a balanced diet.

Meanwhile, nutritionist Ishi Khosla also mentioned in Reader's Digest (May-June 2020) that you must also plan your grain time.

According to her, grains or cereals should not be confused with breakfast cereals and they should be eaten ideally before 7 PM and when you are hungriest.

"These can be paired with vegetables and proteins. They can be included once, twice, or thrice a day or avoided altogether, depending on individual requirements," wrote Khosla in RD.

Further, you also need to plan your exercise around your meals. This, according to experts, can optimise performance and recovery.

"Eating before exercise provides fuel, while post-exercise meals aid in muscle repair and replenish glycogen stores," says Renuka Dang.

She adds, "However, consuming food too close to your workout can lead to gastrointestinal discomfort, hampering your performance. Research indicates that waiting 1 to 2 hours after a small meal and 30 to 60 minutes after a snack can help prevent stomach issues during exercise."

Not only this, but it is also important to plan when to take your supplements. "It is vital because the timing of supplement intake can affect their absorption and effectiveness," shares Kanika Narang.

Some supplements are best taken with meals to enhance absorption, while others should be taken on an empty stomach. Additionally, certain supplements may interact with medications or other supplements, so it's crucial to space them out appropriately. Proper timing also helps to maintain consistent levels of the supplement in the body, which can optimise its benefits.

The second P – Protein

It is a known fact that protein is essential for muscle repair, growth, and overall health. Consuming protein-rich meals throughout the day supports muscle maintenance and satiety, and it's essential to ensure adequate protein intake at every meal.

"Research suggests consuming 30–40 grams of protein in a meal promotes satiety and preserves muscle mass more effectively than smaller amounts spread throughout the day," mentions Renuka Dang.

Sharing her thoughts, Kanika Narang adds that adding protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting a healthy immune system.

As per her, the recommended intake of protein varies based on factors such as age, sex, and activity level, but generally, it is advisable to consume at least two to three protein-rich meals or snacks per day to meet daily protein requirements.

Ishi Khosla also suggested including two protein-rich meals a day. These can be pulses, nuts, dairy, eggs, lean meat, chicken, or fish.

Recently, the National Institute of Nutrition (NIN) under the Indian Council of Medical Research (ICMR) released a revised dietary report for Indians. As per the same, a person's daily protein intake is 0.66 to 0.83 gms of protein per kg of body weight.

Meanwhile, it is also important to understand that you must pair proteins with vegetables. Doing so provides a balanced meal by combining protein for muscle health with fibre-rich vegetables for digestion and nutrient absorption. It is also beneficial for gut health.

This combination helps to regulate blood sugar levels, promote feelings of fullness, and provide a well-rounded array of nutrients for overall health.

The third P – Protective foods

"Not only do vegetables and fruits fortify our health, but they also lay the foundation of good eating," Ishi Khosla penned in RD.

She added, "Loaded with antioxidants, vitamins, minerals, and fibre, this low-calorie, high-nutrient group is one of the most valuable elements in our current lifestyles. This group has been called protective foods simply because they have phytonutrients (plant nutrients), which help fight diseases."

Kanika Narang agrees and adds that these foods are packed with beneficial plant compounds that can reduce inflammation, support immune function, and protect cells from oxidative stress.

Additionally, fruits and vegetables that have high levels of phytonutrients are called superfoods.

Renuka Dang mentions that adding superfoods like blueberries, kale, and chia seeds to your daily diet can boost overall health. These nutrient-dense foods offer a concentrated source of essential vitamins, minerals, antioxidants, and other beneficial compounds.

So, instead of blindly following a diet next time, focus on the three Ps for healthy eating.