PANAJI
Food is a basic need of the body. It is the main fuel that keeps us alive, active, and healthy. In earlier days, people ate whatever was locally available—fruits, vegetables, grains, and pulses. With plenty of physical activity, food was digested easily and there were fewer health problems. Most illnesses were limited to common colds, fevers, or the flu.
So, what did people eat then?
Breakfast was usually heavy—cha-chapatis or pao-omelette, with nachni ambil or pez for brunch. Lunch included ukdo rice with ummon or ros, local vegetables, tondak, sola kodi, and freshly fried fish. In the afternoon, it was black tea (footy cha) with a kakon or toast from the local bakery. Childhood and teenage years were full of outdoor games. Walking long distances to school, college, or the market was routine, and carrying heavy grocery bags was normal. There were no gyms—daily chores themselves kept people fit. Mixer-grinders were rare; women ground masalas on stone, drew water from wells, and hand-washed clothes in their backyards.
Over time, however, life became more sedentary. Sitting in front of computers or mobile screens became the new habit. Groceries started arriving with just a click on an app. Outdoor games were replaced by video games and online gaming, reducing face-to-face interaction. Today, many people even share their thoughts and worries with AI for quick answers. In the process, real-life human connection is slowly being lost. Still, the internet has also made people more aware of health and diet, encouraging a positive shift towards healthier food.
Why are people choosing healthy food today?
“We are seeing a sharp rise in health problems at a much younger age. Early-age heart attacks—even in children as young as 10 or 11—are being reported. Young adults in their 20s and 30s are facing heart disease, diabetes, hormonal imbalances, and conditions like polycystic ovaries. Medicines cannot provide a permanent solution. People are slowly realising that lifestyle and food are at the root of these problems,” says Dr Harpreet Pasricha, founder and chief nutritionist of Diet Dr Clinic.
Dr Pasricha, with over 20 years of experience in nutrition, runs clinics in Goa and Punjab and also consults online in India and abroad. She holds a PhD and MD in Alternative Medicine and a postgraduate degree in Nutrition and Dietetics. She explains that stress, long hours of multitasking, and irregular routines are increasing inflammation in the body.
“This inflammation affects not just the gut but also the heart and other organs, causing a chain of health issues. That’s why people are turning to clean eating—choosing natural and wholesome foods. A healthy diet does not mean giving up everything you love. But in today’s world, where most food is adulterated or grown with pesticides, we need to put in more effort than our ancestors did to stay healthy,” she says.
A healthy diet means clean, balanced eating. It should include all food groups—carbohydrates, proteins, fats, vitamins, minerals, fibre, and enough water. Balance is essential. Extreme diets like only high-protein or only high-fat may work in the short term but can damage the gut and cause nutrient deficiencies in the long run, warns Dr Pasricha, who is also certified in Sports Nutrition from ISSA, USA.
Variety is equally important. Eating local, seasonal foods in different forms not only provides a range of nutrients but also keeps the gut microbiome healthy. A diverse gut supports immunity, hormones, and even mental health.She also stresses reducing packaged and processed foods. Chips, biscuits, cakes, or ice creams are obvious examples, but even mayonnaise, ketchup, flavoured makhanas, baked chips, frozen meals, or boxed cereals like cornflakes are processed. Though marketed as convenient or healthy, they should be eaten sparingly. Superfoods, she says, don’t have to be imported. Many exist in our own cuisines—like moringa, drumsticks, jackfruit seeds in Goa, or fermented beetroot kanji in North India. These are affordable, local, and nutrient-rich.
In short, a healthy diet should be balanced, diverse, local, seasonal, and minimally processed. It must protect the gut and be part of a lifestyle, not just a passing trend. But food alone is not enough. One of the biggest health threats today is inflammation. It causes belly fat, insulin resistance, heart issues, joint pain, and hormonal imbalance. It can be triggered by wrong food combinations, poor eating habits, lack of exercise—or even over-exercising—as well as poor sleep. Medicines only control symptoms temporarily; they do not remove the cause.
This is why lifestyle, good nutrition, proper rest, and balance are essential, says Dr Pasricha, whose book Nourish with Food & Flourish with Health guides readers on eating right.
