Consultant, Lifestyle Nutritionist and Meal Planner, Dr. Tejender Kaur Sarna, more popularly known as Dr. Tejji, shares her insights on how small, conscious changes to our eating habits and lifestyle choices can help us stay healthy, without compromising convenience or breaking the bank.
Being healthy is everyone’s right but in today’s fast-paced world, it can feel like a luxury. The modern lifestyle is packed with deadlines, stress and constant demands, making it easy to fall into the trap of unhealthy food choices. A few taps on your phone and dinner is at the door — usually in the form of pizza, sugary drinks or greasy burgers, all of which often cost less than a nourishing salad.
However, staying healthy doesn’t mean spending a fortune or overhauling your life. It’s about smart planning and small decisions made consistently. Mindful eating, shopping for local and seasonal produce, choosing affordable sources of protein and preparing meals at home are all effective strategies. Convenience often comes at the cost of nutrition and recognising that is the first step.
Keep quick, healthy snacks on hand for busy days. A small box of mixed nuts – almonds, unsalted walnuts, peanuts and raisins – is great for both men and women needing a quick energy boost. Keeping fruits and boiled eggs ready can also help avoid ordering in when time is tight.
Another common pitfall is mistaking thirst for hunger. If you feel sudden cravings, try drinking a glass of water first. Be mindful of portion sizes too – a simple rule is to stick to one serving of anything on your plate.
Sleep plays a bigger role than most realise. It is important to have at least seven hours of quality rest each night. Poor sleep can affect weight, mood and even your daily food choices.
To avoid temptations at home, there’s a simple trick: keep healthy food within reach and stash unhealthy snacks out of sight. Learn to read food labels and don’t fall for misleading tags like ‘sugar-free’ or ‘fat-free’ without understanding what they really mean.
Staying active doesn’t require a gym membership. Walk during calls, use the stairs and make the most of your breaks. Every step counts.
Most importantly, start small. One healthy meal a day and five traditional meals a week. Don’t fall for every social media trend. Instead, take time to listen to your body. You are unique, and your diet should reflect that.
