Things Worth Knowing

1. Carbs are not evil.

· Complex carbohydrates are an essential part of any complete diet.

· They provide nutrients needed for healthy functioning of the body.

· Simple sugars and refined carbohydrates are best minimized / had in moderation.

· They are our body’s primary and preferred source of energy. Not eating carbs is like forcing a Ferrari to run on diesel instead of petrol.

· As a species we evolved and took over the planet because we discovered agriculture. Our primary crops globally are rice, wheat, and corn. All rich sources of carbs.

2. Eating fat does not make you fat.

· Some fats are good for you! Mono-/Poly- unsaturated fatty acids are essential for bodily functions, immunity, thermo-regulation, energy storage, sources of essential vitamins and minerals. (Think nuts, seeds, vegetable oils, fish etc.)

· Some fats are bad for you! Trans-saturated fats, and Cis-Saturated fats are known to have a negative impact on heart health. They should be avoided where possible. (Think fried foods)

3. Protein is the building block of life.

· You need protein. It is essential for cellular growth and repair (hair, skin, nails, muscles, organs), formation of RBCs, immunity, hormonal regulation, enzyme synthesis, and several bodily functions.

· At a baseline, vegetarians and vegans need more protein intake than their non vegetarian friends. 1g+/kg body weight/day vs 0.8g/kg body weight/day.

· Your body does not store protein. It utilizes as much as needed and disposes of the rest. There is no point in eating in excess at any point in time. Conversely, you need an appropriate amount in every meal. 

4.  You gain fat and weight only if you eat more than you need. You lose fat and weight only if you’re in a caloric deficit, either via appropriate meal planning or exercise or (ideally) both. What and how much you eat beyond that will determine your health.

5. There are a lot of misleading and contradicting headlines and articles in the world. If you do come across something that seems too good to be true, it probably is.

6. The point of a good nutritionist is to help you achieve your body goals and live a healthy life. Regardless of if you want to gain or lose weight, good things take time. There is no magic pill. The end goal is a change in lifestyle, and a fitter, healthier you. Messing up a meal every once in a while, is fine. As long as you are honest with yourself, you’ll be ok.

7. If you are unhappy with your meal planning then talk to me! My job is not to make you cry at lunch, its to make you the best version of you that I can. What matters more is having the right attitude towards food. It is an essential part of life; under all circumstances, we must be happy while eating.