Don’t let unhealthy eating ruin your health, make better diet choices with these expert tips

Health benefits of fruits: Opt for water-rich options like melons, pears, oranges, and sweet lime. Seasonal fruits such as apples, papayas, pineapples, pomegranates, and fresh dates are also excellent (Image: Canva)

If you always reach for sugary snacks, fast food, and processed meals, over time, these habits can lead to serious health problems that impact your well-being. What feels satisfying in the moment can pave the way for a host of medical issues down the line.

Unhealthy eating habits are linked to several major health issues. Eating too much sugar and unhealthy fats can cause obesity, which increases the risk of heart disease and type 2 diabetes. High salt intake is connected to hypertension, which can harm the heart, kidneys, and blood vessels. A lack of essential nutrients from a balanced diet can weaken your immune system, making you more prone to infections. On the flip side, a healthy diet filled with fruits, vegetables, whole grains, and lean proteins supports overall health, helps maintain a healthy weight, boosts energy levels, and lowers the risk of chronic diseases.

Food cravings can strike at any time; early morning, late afternoon, after a meal, or even at midnight. The key is to opt for healthy options that not only curb hunger but also provide essential nutrients, says Rajeshwari V. Shetty, HOD of Nutrition & Dietetics at S. L. Raheja Hospital, Mahim, a Fortis Associate. Dr Shetty shares the following list of nutritious foods to satisfy cravings.

Nuts: Almonds, walnuts, and pistachios are excellent choices when eaten in moderation. They provide a sense of fullness and contain beneficial fats. Roasted foxnuts (makhana) are also a great snack option. High in potassium, protein, B vitamins, and fiber, foxnuts offer a healthy crunch.

Fruits: Fruits are packed with nutrients. Opt for water-rich options like melons, pears, oranges, and sweet lime. Seasonal fruits such as apples, papayas, pineapples, pomegranates, and fresh dates are also excellent. A fruit chaat can be a satisfying, nutrient-rich option.

Yoghurt: A versatile option that can be enjoyed any time of day, yoghurt is a natural source of probiotics. For added satiety, mix in roasted flaxseeds or berries.

Nutri chaats: Nutri chaats can vary in form. Try a mix of sprouts with tomatoes and onions as a snack between meals. Adding paneer or tofu can enhance the nutritional value.

Seeds: Add sunflower seeds, pumpkin seeds, chia seeds, watermelon seeds, and cucumber seeds into your diet. These seeds are rich in healthy fats, fiber, and protein.

Beverages: Buttermilk, vegetable soups, and moong pani are excellent choices when you’re feeling hungry. Soups help with satiety and hydration, while buttermilk is a good source of calcium and protein.