‘What should I eat?’—this is one of the most common questions I get, both in my clinic and at public forums. The answer may sound simple, yet in today’s world of ultra-processed foods and aggressive marketing, it has become one of the most complex health debates.
At its core, a healthy diet is one that provides the body with the right balance of macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins and minerals), while minimising toxins and harmful additives. Think of it as maintaining a garden: you need sunlight, water, and fertile soil in the right proportions for plants to thrive. Similarly, our bodies need fresh vegetables, fruits, whole grains, pulses, lean proteins, and healthy fats in moderation.
We live in an age where young people are more informed than ever—social media feeds are flooded with diet tips, fitness reels, and wellness influencers. Yet paradoxically, the craving for pizza, fries, sugary drinks, and packaged snacks is stronger than ever. Why?
The answer lies in the science of ‘engineered craving.’ Junk food is not just food—it is a carefully designed product. Companies spend millions to create the ‘bliss point’—a precise combination of salt, sugar, and fat that hijacks the brain’s reward pathways. Imagine a lock and key system: your taste buds are the lock, and junk food is the key designed to fit perfectly, triggering dopamine release—the same brain chemical linked to pleasure and addiction. It’s not unlike how tobacco companies once engineered cigarettes to ensure dependence.
Let’s be clear: no company will admit to ‘adding addiction’ into food. But the strategy is subtle. Artificial flavour enhancers like MSG, emulsifiers, and high-fructose syrups alter taste perceptions. Over time, natural foods like fruits and vegetables feel ‘bland’ compared to these hyper-flavoured alternatives. This is why a teenager may scroll through a wellness influencer’s salad bowl post but still reach for the bag of chips minutes later. It’s less about willpower and more about neurochemistry.
A healthy person’s daily diet
For someone without any disease, the goal is not just survival but prevention. Chronic illnesses—including cancer, diabetes, and heart disease—often stem from lifestyle and diet choices made decades earlier. A simple rule of thumb is: eat foods as close to their natural form as possible.
Fruits and vegetables: At least four to five servings daily; think of them as protective shields for your cells.
Whole grains: Brown rice, oats, whole wheat—these are slow-burning fuels.
Proteins: Lentils, legumes, fish, eggs, and moderate lean meat help in repair and immunity.
Healthy fats: Nuts, seeds, and olive oil—think of them as the lubricants for your body’s engine.
Hydration: Water, not sugary beverages, is the true elixir.
A good analogy is to treat your body like a luxury car. You wouldn’t fuel a BMW with kerosene just because it was cheaper and tasted smoky. You’d use premium fuel to keep the engine smooth for years. Your body deserves the same respect.
The youth of today are not weak-willed—they are simply caught in a food environment designed to overpower human biology. Awareness is the first step, but action requires reshaping habits, resisting engineered cravings, and returning to basics. A healthy diet is not a punishment; it is an investment in a future free of disease, where longevity is matched with vitality.
The writer is a senior oncologist in Goa
