10 Diet Changes for Healthy 2024

Do you want to change your health game? Dr. Chetan Savaliya, Director of Satvam Nutrition, has some tips for you.

Please note that this image is posted for representative purposes only. Photo: Courtesy Bhumi Pednekar/Instagram

2024 is coming.

That means it’s officially time to make new health resolutions.

Avoid making unrealistic decisions that won’t last even a month. Instead, make resolutions this year that are realistic, motivational, and helpful.

If you’re looking to change your health game, you’ve come to the right place.

Prioritizing health and wellness never goes out of style.

Here’s your guide to good health in 2024. Making these dietary changes will be your first step toward a healthier life.

1. Use whole wheat bread instead of refined bread

Traditional refined grains have been linked to a variety of health problems because they consist only of the starchy portion of the grain.

Whole grains, on the other hand, consist of the entire grain, so it has full health benefits.

Whole grains are rich in fiber, vitamins and minerals such as iron, zinc and magnesium.

Eating whole wheat bread instead of refined grain bread may reduce the risk of heart disease, type 2 diabetes, and cancer.

2. Choose eggs for breakfast instead of packaged cereals

Eggs are an excellent source of protein and important nutrients.

They’re one of the healthiest breakfast options to start your day.

Eating eggs in the morning not only has multiple health benefits but also makes you feel full.

Studies have found that eating eggs for breakfast tends to reduce midday hunger and cravings compared with cereals and packaged foods.

3. Roast or bake instead of frying or grilling

Food preparation methods have a huge and direct impact on your health.

If you make healthy shifts in this area, it can significantly improve your long-term health and reduce the risk of certain chronic diseases.

Cooking methods such as frying, frying, and grilling are potentially dangerous because they produce certain toxins that have been linked to cancer and heart disease.

Instead, switch to methods like roasting, roasting, poaching, slow cooking, and pressure cooking for healthier options.

4. Use whole fruit instead of juice

Fruit is a natural source of water, vitamins, fiber and antioxidants. Their natural sugars digest slowly, so they don’t cause blood sugar spikes.

This is not the case with juice. They lack fiber and chewing resistance, making them more likely to cause blood sugar spikes.

Additionally, the fiber in the whole fruit aids digestion and keeps your gut healthy.

5. Choose homemade food over packaged or outside food

Make it a habit to cook at home instead of eating out. It’s always better to know what’s in the food you eat, which can improve the quality of your diet.

Packaged foods are mostly processed, which is bad for your overall health.

The habit of cooking and eating at home can reduce the risk of obesity, heart disease and digestive problems.

6. Choose fresh berries over dried berries

Berries are a powerful source of nutrients, antioxidants and fiber.

Incorporating them into your daily routine is a great way to increase your health quotient.

However, it’s important to choose fresh berries over dried berries, which have a higher sugar concentration, more calories, and less moisture.

7. Use Greek yogurt instead of regular yogurt or snacks

Greek yogurt has higher health benefits than regular yogurt.

It’s creamier and thicker than regular yogurt, and contains a higher proportion of fat and protein.

Additionally, it contains fewer carbohydrates and less lactose than regular yogurt.

Plain, flavorless Greek yogurt is a healthy and nutritious alternative to unhealthy snacks and regular yogurt.

8. Replace sugary drinks with healthy homemade smoothies

Believe it or not, sugary drinks are some of the unhealthiest drinks out there.

They’re high in added sugar, which has been linked to conditions like type 2 diabetes, heart disease and obesity.

Replace these harmful high-sugar drinks with homemade, natural smoothies for a healthier option that’s also more filling.

9. Replace highly processed refined oils with healthier alternatives

Highly processed, refined oils such as sunflower, soybean and cottonseed oil are becoming household staples.

These oils are high in omega-6 fatty acids and low in omega-3 fatty acids.

Research shows that high omega-6s and low omega-3s can lead to inflammation, leading to chronic health problems such as autoimmune disease, heart disease, osteoporosis and cancer.

Instead, consume healthier oils like coconut oil, peanut oil, and extra virgin olive oil.

10. Choose conventional wisdom over diet fads

Diet fads that pop up every other day can be very deceptive and disappointing.

Diet foods that claim to be “fat-free,” “low in calories” and provide instant results are often misleading marketing gimmicks.

Instead, choose the ancient traditional wisdom of your mothers and grandmothers who lived healthy and productive lives.

Remember, you don’t need to sacrifice your happiness and starve yourself for health.

  • Health related questions? Ask Rediff’s health experts here.

Disclaimer: All content and media in this article was written and published online for informational purposes only. It is not intended to replace professional medical advice. It should not be used as your only source of advice.

Always seek the guidance of your physician or qualified health professional with any questions you may have regarding your health or medical condition. Never disregard the advice of a medical professional or delay in seeking it because you have read something in this article.

If you think you may have a medical or mental health emergency, call your doctor, go to the nearest hospital, or call emergency services or an emergency line immediately. If you choose to rely on any information provided here, you do so at your own risk.

The opinions expressed in this article do not necessarily provide advice appropriate to the specific details of the problem of the person requesting advice.


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