Rujuta Diwekar’s 4 Rules for Eating Right

Every new year begins with health goals, but most people end up following quick-fix diets that don’t last. Celebrity nutritionist Rujuta Diwekar, the go-to expert for stars like Kareena Kapoor Khan, shares age-old yet science-backed food principles in her Audible audiobook.

According to Rujuta, stimulants like tea, coffee, or even cigarettes should not be the first thing you consume after waking up. They may make you feel “awake” but actually raise blood pressure and heart rate. Instead, eat something light within 10 minutes of waking, like a fresh fruit to gently activate your metabolism.

Starting the day with wholesome food stabilizes blood sugar, improves digestion, and keeps energy steady throughout the day. A hearty breakfast increases metabolic rate. Rujuta emphasizes fresh, unprocessed fruits without added sugar or masala as the best first meal.

Going long stretches without food slows metabolism and leads to overeating later. Rujuta suggests eating small meals, with adequate nutrients, every two hours to keep energy levels high. Whether it’s coconut water, roasted peanuts, or yoghurt, frequent mini-meals help control cravings during busy days.

To know how many small meals you need, Rujuta advises: calculate the number of hours you’re away from home and divide that by two. Carry simple foods like nuts, fruit, cheese, or yoghurt that take only minutes to eat. This habit fuels your body and prevents bingeing on junk food.

Your meals should reflect your energy needs. Eat more when your body is active, like after a workout and eat lighter when you’re less active. Rujuta explains that no food is “fattening” on its own. Foods like rice, potatoes or mangoes become problematic only when eaten at the wrong time of the day.

Late-night heavy dinners interfere with digestion and sleep, therefore Rujuta suggests eating a proper dinner between 6-7 pm and, if needed, a lighter “token” meal later. If you skip the second meal, ensure your dinner has the right mix of low-GI carbs, protein, and healthy fats.

By following these four simple yet powerful rules, you can transform your relationship with food. Rujuta reminds us that the goal isn’t weight loss, it’s building a healthier, happier lifestyle. With mindful eating, and respect for your body’s natural rhythm, you can be fit without extreme diets.

• Disclaimer: The information provided in this content is for general awareness only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider or your own doctor with any questions you may have regarding a medical condition or health concerns. ET bears no responsibility for the accuracy, completeness, or outcomes arising from the use of this information.