Telling Signs You Need To Change Your Diet
Nipa Asharam

Nipa Asharam
29 June 2021

This article is authored by Nipa Asharam. Nipa is a full-time practising life coach and wellness coach under the brand 'Eat.Breathe.Smile'.

Isn't your diet an important part of your day? What you put on your plate has a significant impact on your body because it is ultimately accountable for providing nutrients and energy for your body. That's where the concept of a healthy diet comes into play; you need a well-balanced diet to be healthy and fit.


But why is it necessary to maintain your health in the first place? The answer is self-evident: to pursue life goals and live a balanced life, you must be in good physical and mental shape. A healthy diet plays a pivotal role in this since it protects you from a variety of infections, chronic diseases, and undiagnosed disorders that might make you sick.


A balanced diet includes necessary nutrients, vitamins, and minerals, as well as a high nutritional value that benefits the body in a variety of ways. It's worth noting that it's the polar opposite of the junk foods we're used to consuming, which have very low nutritional value and are devoid of nutrients. A healthy diet includes plenty of green leafy vegetables, fresh fruits and salad, nuts, dried fruits, legumes, beans, eggs, salmon, skimmed milk, and whole grains. These foods are high in fiber, antioxidants, minerals, and proteins, and they help to reduce the risk of infections and diseases including cholesterol, diabetes, obesity, and heart disease.


When it comes to eating a balanced diet, sodium and fats are also vital. Salt and fat in the appropriate amounts and types can help you improve your health. Replacing regular salt with Tata Lite, which has 15% less sodium than regular salt and can help keep family members' blood pressure and weight in check, is a great idea. Unsaturated fats, such as olive oil, are wonderful for your health, but I always recommend including pure handmade ghee in your diet because it is excellent for your bones.


Body gives signs


Your body is an instrument that sends out signals when anything is amiss. So, if you've been eating too much junk food or not eating enough, don't ignore it because your body will warn you and give you signs that you need to change your diet and unhealthy eating habits. Our bodies' mechanisms are set up in such a manner that anytime something harmful or unnatural occurs, the body responds by displaying signs and symptoms in the form of bodily manifestations.


Your body was not built to eat bad foods that are devoid of nutrients and nutritional worth. As a result, if you continue to eat such unhealthy foods, your body will begin to give you warning signs and symptoms such as headache, irritability, interrupted sleep cycle, upset bowel, acid reflux, and many other signs and symptoms, which I will now go over in-depth.


Signs and symptoms that you are not eating healthy food


Physical Lethargy: “He who plants thorns should never expect to gather roses,” says a saying. Similarly, how can one expect to get energy from eating harmful foods? Unhealthy food is made up of trans fats, excessive carbohydrates, and salts, all of which are harmful to your body. They are deficient in key nutrients and nutritional value, resulting in a loss of energy and stamina. One of the most frightening indicators from your body concerning your bad eating habits is physical weariness.


Iron and Vitamin Deficiency: If you've been eating improperly and in the wrong way, you could develop an iron deficiency, which can lead to hair loss, cuts around the lips, pale eyes, and skin problems.


Upset Stomach: So, the stomach is bloated most of the time, and constipation has become a common occurrence; all of these symptoms are indicative of a weak gut that has been compromised by toxins and difficult-to-digest fibre. Don't make things worse by extending the discomfort!


Weight loss or gain: Unhealthy foods contain refined flour, carbohydrates, sugar, and high sodium, all of which contribute to weight gain or obesity. The rate of your metabolism slows down, resulting in weight gain and belly fat. For some people, poor eating habits can result in weight loss, since a lack of nutrients and multivitamins causes the body to become weaker, muscle mass to deteriorate, and the body to seem lean and thin.


Change in skin: Unhealthy foods provide nothing beneficial to your body or skin, causing it to become dull and wrinkled. Pimples, discoloration, and even uneven skin affect certain people. You may notice a decrease in the radiance and gloss of your skin.


Worsening Oral Health: When you have bad eating habits and are accustomed to eating junk foods, you should be concerned about your oral health. Excessive consumption of soda and sugary beverages can cause cavities and damage to your teeth.


Low Immunity: Okay, let's be honest about your body's immunity, you haven't been eating well, so your body is weakening within. Your immune system started to decline, and you may become sick more frequently than before. You might also get a lot of colds and coughs, get a fever, and get illnesses and diseases that you didn't expect.


Mood Swings: Healthy diets promote the growth of brain cells, but poor diets disrupt cognitive functioning and induce irritation and mood swings. Vitamin and mineral deficiency can affect chemical interactions in the brain, resulting in mood swings, behavioral abnormalities, and even depressed behaviours.


In light of all of these body signs and symptoms, you should aim to keep to a healthy diet plan that meets your body's nutritional requirements. Let's take a look at a healthy eating plan to discover what it entails.


Healthy Diet Plan


A healthy diet plan is adhering to a daily diet that helps you retain excellent health and boosts your immune system in combating illness. A well-balanced diet with an adequate amount of vegetables, fruits, lentils, grains, beans, eggs, animal products, milk, nuts, and seeds will be the first and essential requirement.


  1. You can start your day with a glass of lukewarm lemon honey water followed by a filling breakfast of poha/daal chilla/stuffed paratha/stuffed pocket/cornflakes/vermicelli/poached eggs/omelet/porridge/oats along with a bowl of fruits. Tea/juice is optional but try to take milk.
  2.  For brunch, you can have 3-4 slices of pineapple or a small bowl of yogurt
  3. For lunch serve a variety of things every day with seasonal vegetables and green leafy, soy, beans, fish, rice, lentils, chapatis, and chaach.
  4. For supper, you can have some dried fruits around 80gms or a small glass of fruit juice or smoothie 150ml. For a change, you can have less oil daal tikkis, paneer tikka, soya tikka, oats biscuits with tea, coffee, etc.
  5. For dinner take something light such as khichdi, rice with daal, chapati roll, vegetable soup, etc.

Here you have certain things to remember:


  1. Every day, eat at least five servings of fruits and vegetables from a variety of sources. Focus meals on high fiber complex carbohydrates like potatoes, bread, rice, or pasta if you're using dairy or dairy substitutes.
  2. Beans, lentils, fish, eggs, meat, and other protein-rich meals should be included.
  3. Consume unsaturated oils, mayonnaise, and cheese in proportion.
  4. Drink at least 6 to 8 glasses of water per day.
  5. Consume high-fat, high-salt, and high-sugar foods and beverages in balance and tiny portions. High salt increases the risk of high blood pressure, whereas soda and sugary drinks may raise the risk of obesity and dental problems.
  6. Milk, cheese, and yogurt are excellent sources of calcium and protein, so make sure you incorporate them into your diet.
  7. Break up your meals to avoid overeating. Small intervals between meals will help your metabolism perform more efficiently.


The Bottom Line

The body is a living instrument that is designed to help you perform various functions and tasks. Your primary responsibility is to take care of your body, which begins with nurturing it with healthy and nutritious food. If you consume anything unhealthy, your body will begin to show symptoms that you need to change your diet and damaging eating habits. For your benefit, you must stick to a healthy diet plan!


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