Nutrition 101: What to eat, and what to avoid for a healthy, balanced diet

If you want to lose weight or get fit, avoid the latest health fad, and go back to the basics. Here’s how to make sure you are consuming necessary vitamins and minerals.

When it comes to health and weight loss, there are a lot of myths we keep hearing. One the best ways to get started on your fitness journey is following a traditional diet plan with the right amount of fruits, vegetables, properly prepared grains and mindfully selected sources of poultry and meat. Mahesh Jayaraman, medical researcher and co-founder of health platform sepalika.com, and Ishika Sachdev, nutritionist, share some things to keep in mind.

* Eat properly soaked and prepared staple foods, such as cereals (rice, maize, millet, sorghum, wheat and barley), starchy roots (potatoes, sweet potatoes, cassava and yams) and starchy fruit (plantains), at least once a day, as a source of energy, and to provide the body with necessary vitamins and minerals.

It’s important to consume at least 10 glasses of water everyday.

* Consume legumes such as beans, peas, lentils, groundnuts (including peanut butter) and organic and fermented soybeans to develop and repair the body and also to build up strong muscles.

* Eat vegetables and fruit every day. They supply the essential vitamins and minerals that keep the body functioning and the immune system strong.

* Drink sufficient water - at least 10 glasses a day.

* Before all meals, take 7-10 deep slow breaths. Take this time to prepare your body for the food you are about to eat and to get your body into parasympathetic mode for optimal digestion and nutrient assimilation.

* All food should be made into liquid before swallowing. Remember, your carbohydrates begin to digest in your mouth and not in your stomach. Do not take this step lightly.

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