Kartik, 30, is a software engineer by profession and a passionate photographer.
He clocks around 45–50 working hours per week. Despite being a fitness enthusiast, his demanding work schedule leaves little time for maintaining physical fitness. Long hours in front of the computer with few breaks and tight deadlines have made Kartik prone to back pain, chronic fatigue, and sluggish digestion.
During the years we’re most devoted to our careers, we often compromise on our health. Many would agree that a good fitness routine helps prevent health issues, but sometimes, that alone is not enough. Choosing and following the right diet can significantly support a healthier lifestyle. Even with a busy daily routine, one can dramatically reduce health risks by selecting the right food.
But is choosing the right food enough? The answer is no.
Along with the right food, it’s essential to learn how to eat mindfully and healthily. Here are a few key ideas about what to do—and avoid—as part of a healthy eating routine.
1. Be mindful of what you eat
Take a close look at your current eating habits. What are you consuming the most? Are you taking in more calories than you can burn? If so, it’s best to opt for lighter, more digestible foods. Taking just a few minutes a day to practice basic yoga postures can also help burn off excess calories.
2. Choose green leafy vegetables
Make sure your diet includes green leafy vegetables. They are rich in protein, iron, calcium, and fiber. Leafy greens are quick to prepare and quite tasty. A short Ayurvedic cooking course can give you many delicious ideas to diversify your meals.
3. Learn when to drink water
We all remember from school that the human body is made up of 70% water. It’s crucial to stay hydrated throughout the day. Drinking water helps detoxify the body and keeps the skin glowing. However, avoid drinking water during meals—it slows down digestion. Instead, drink water 30 minutes before or after meals.
4. Include enough protein in your diet
Proteins are essential for the body and should be a regular part of your meals. Broccoli, soy, lentils, asparagus, and spinach are all rich in protein. Low-fat products are also good sources. Make sure your body gets its daily dose of protein.
5. Chew your food well
Ever seen how a cow chews grass? Cows chew each bite around 40–60 times. One of the simplest ways to aid digestion is to chew your food thoroughly. Most people rush through meals without chewing enough. Poorly chewed food makes digestion harder and strains the system. The more you chew, the easier it is to digest—and you even burn more calories through the act of chewing.
6. Limit junk food and fizzy drinks
While tasty, fast food can severely harm your health. It’s often unhygienic and high in harmful trans fats. Fizzy drinks are loaded with sugar, leading to addiction, diabetes, and cavities. Instead, refresh yourself with a glass of almond milk or lemonade.
7. Cook at home
Rather than ordering pizza from a nearby shop, use your own kitchen to make what you crave. Try cooking with olive oil instead of refined oils or peanut butter to make meals healthier. Cooking at home is a great investment—you’ll also share valuable time with family.
8. Focus on your meal
Most of us eat while checking our phones or watching TV and don’t notice how much we consume. Even when the stomach is full, the brain might still signal hunger, leading to overeating. Focusing solely on your meal helps you eat exactly what your body needs. So next time you eat, put down the remote and phone.
9. Never skip breakfast
Breakfast is the most important meal of the day, preparing the body for what’s ahead. Make sure to eat a nutritious and hearty breakfast before you head out.
10. Support digestion
Understanding what and how much to eat is crucial—but supporting digestion is equally important. Practicing the Diamond Pose (Vajrasana) for a few minutes after eating can aid digestion. This yoga posture boosts circulation in the lower abdomen and helps the digestive process.
Good eating habits shape your personality.
That’s why ancient sages preferred a sattvic diet. Learn more about sattvic food and the wonders it can bring to your health and wellbeing. Remember: You are what you eat. Choose wisely and eat mindfully.
The Art of Living courses are designed to improve your lifestyle by helping you adopt a healthier diet and maintain a regular yoga practice. Combined with mindful eating, yoga can make you more energetic, focused, and dedicated in all areas of life. Learn more about how The Art of Living programs and Sri Sri Yoga can transform your life.
Do you feel physically limited due to a health condition?
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