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14 HEALTHY
NUTRITIONAL
GUIDELINES

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AKASH SEHRAWAT,
HHP, PES, CPT

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TOP HEALTHY NUTRITIONAL GUIDELINES:

Eat 3 main meals: We all lead very busy lives and eating every 2 hours is quite
challenging! Simply make sure you are eating 2 or 3 solid meals a day. Over past many
years I have been experimenting with a concept called Intermittent Fasting with great
results. You can read more about this type of eating pattern here. 


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Always carry food with you: Some of you may complain about your traveling job.
Empathetically speaking, I can totally understand where you coming from as I have been
through the same job-profile of running around for quite some time. The way out is to
carry food with you which doesn’t require refrigeration. Nuts (almonds, walnuts), a piece
of fruit or protein shakes can do the trick for you.



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If you fail to plan, you plan to fail: Planning your meals ahead of time is very essential if
you want to implement healthy eating habits. If the ingredients are missing, you won’t be
able to cook the required recipes. Arrange for a trip to grocery store at least once a week.
Stock carbohydrates which doesn’t require refrigeration like oats etc.



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Fats can be your best friend or your worst enemy: There are a few things to keep
in mind with respect to Fats:

AVOID TRANS-FATS in all foods. It is good to read nutrition labels which will list trans-fats
clearly.
EAT NUTS: like walnuts and almonds as they are good fats.
USE COOKING OILS LIKE: mustard oil, desi ghee, coconut oil. These oils are very stable
at high temperature cooking as compared to vegetable oils (sunflower, saffola, cottonseed
oils) which grow toxic if heated at high temperatures.
SUPPLEMENT DIET WITH OMEGA-3’S fish oils (or krill oil) to maintain the ratio of
omega 3: omega 6.



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Stock up on fruits and vegetables: They are very low in calories and very high in
vitamins, minerals, phyto-nutrients, and fiber. And whenever you open your fridge, you will
want to eat them. What is in front of you, always gets consumed, sooner or later!



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Make small changes: Cut back on your portions- use a smaller plate. Please don’t get
over-whelmed about your any new eating plan. You cannot be perfect from Day 1. It will
take time to make habitual changes, so keep it realistic.



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Water Burns: in my experience 7 out of 10 people don’t drink enough water. PRINT OUT
AND PASTE THE FOLLOWING LINE WHERE YOU CAN SEE IT EVERYDAY: WATER IS
THE MOST IMPORTANT NUTRIENT FOR THE BODY! More than 70% of your body is
water. Without enough water in your system, your metabolism slows down and you end
up burning fewer calories. Optimal intake: 1 litre/20 kg of Body weight.



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Sleep for at least 7 hours: Getting too little sleep triggers hormonal changes that lead to
an increased appetite. Also, sleep deprivation will cause your body to have more cravings
for foods high in sugar and fat. If you’re tired often you won’t have the energy to work out.
So be sure to get enough sleep everyday: 7 to 8 hours each night.

One other strategy that really works wonders for me are the ritual of power naps. Take a
break every 2 to 3 hours by taking a power nap for 15 to 20 minutes twice a day. If you
don’t have the luxury to do that simply unwind at your workplace by meditating on your
office chair, or listening to soothing music.

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Eat slowly and chew your food: Your taste buds can savor the flavors longer. Also
chewing your food will help your body to digest it properly.



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Choose a smaller plate and fill it up smartly: To reduce portions, first choose a smaller
sized plate, then consider the following distribution of nutrients:



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Beware of the beverages: what to drink and what to avoid: 


THE GOOD
WATER: nearly 70% of your body is water. You should be replenishing your system
frequently with pure water to help your body function properly.

PROTEIN DRINKS: the most efficient drink which is convenient and gives you high
protein.

COCONUT WATER: Coconut water is light, low-calorie, and nearly fat-free. It is sweet but
does not contain as much sugar as other fruit juices. This liquid also has an alkalizing
effect on your body, which helps correct the cumulative effects of acid-rich foods. Coconut
oil has also been found to help prevent heart attacks and help maintain normal blood
pressure levels.

TEA AND COFFEE: good in moderation, numerous studies confirm the health benefits of
drinking these two beverages. Keep sweeteners and creamers in moderation.

HERBAL TEAS: these non-caloric brews offer a wide variety of natural ingredients that
can be beneficial to your health. Tulsi tea is great for cleansing. Drink at least few cups
daily for great benefits!

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JUICED VEGETABLES: I am a big fan of these juices. I have specially ordered an single-
gear omega juicer for the same, as the benefits of drinking a glass of vegetable juice daily
has immense benefits.

THE BAD
WINE: many studies boast wine’s health benefits, such as lowering blood pressure and
slowing down the ageing process. However, it still a high calorie indulgence.

BEER: like wine, beer has many benefits when brewed naturally. Not so much for the
mass-market junk beers you’ll find on most store shelves, and not to mention the added
calories!

FRUIT JUICE: ‘100% juice’ is natural but has all sorts of ingredients in it. The downside is
that it strips fruits of its fiber and condenses it, turning a perfectly healthy piece of fruit into
a calorie-laden sugar bomb. Why not just enjoy the orange?

ENERGY DRINKS: as a pick me-up, these drinks give us a temporary energy boost.
Drinking more than once a day flies them under the “soda” category. Not to mention, the
caffeine, and sugar crash your body undergoes a few hours later outweighs the burst of
energy.

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THE UGLY
SOFT DRINKS: without a doubt the worst drink on the planet, soda is almost single-
handedly responsible for the obesity epidemic. Loaded with empty calories, soda offers
no nutritional value. Please note diet soda’s are even the worst alternative as the
sweeteners used in it has lot of ill-effects on the body.

COFFEE HOUSE DRINKS: these are nothing more than dessert with a buzz, followed by
a sugar crash. Most of these caffeine-sugar-bombs have as many calories as an entire
meal.

COCKTAILS: alcohol is the unhealthy part of beer and wine. Usually, its mixed with
something from the bad or ugly list.

SPORTS DRINKS: sports drinks offer no health benefits whatsoever. If you need energy
during your workout water is the best bet. You can also consume lemon water with some
honey which personally works wonder for me.

MILKSHAKES: Ohh those thick MC-D milkshakes in different flavors! I used to enjoy them
a lot until I figured out that they are simply blended ice-creams and have as much calories
as an entire meal with tons of preservatives!

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Write everything down: There are TWO prime benefits of writing it down
It will give you an absolute clarity of what to eat, when to eat.
It will help you plan the grocery shopping ahead of time.

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EAT LESS: we simply eat too much! Consider the menus we routinely eat when we eat
out. In just one sitting you can easily cross 1000+ calories: A Mc Donald meal, Indian
Buffet, or any 3 to 4 course meal in any fancy restaurant. For some people, it should be
an intake for almost the entire day!!

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Say no to Junk, sweets and fried foods: this goes without saying. Stay away from
these empty-calorie meals which offer not nutritional value whatsoever. And yes, they
contain tons of trans-fat. 


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