7 steps to start a new nutrition plan

Is getting fit one of your top resolutions this year? Is a 26 inch waist part of that confounded bucket list that never seems to be within reach? Are you trying to decipher what a good nutrition plan for you might be? Then, you've landed at the right place. Today, Dr. Simran Saini, Weight Loss Management Consultant at Fortis Hospital, takes us through the top 8 steps on how Step 1: Make a food diary. First of all make a food diary and write down everything you eat or drink and do as a regular activity for 3 days. Now, look at the diary on the fourth day and you shall see exactly what your diet is and what your level of physical activity is. It acts as a deterrent, helps you attain accountability for your eating habits, gives you a solid record of your health success, helps in understating unhealthy food cravings and indulgences and finally helps you pin point the portions you eat at every meal time. Step 2: Make sure that least one third of your food intake is unprocessed. In a bid to increase your level of nutrition, one of the most important tasks at hand should be to include certain raw foods such as salads, fruits to your diet routine. These can be your favourite choice of unprocessed foods and can be prepared in wonderfully healthy ways such as steamed, stir fried, grilled or baked. Let one third of your entire day's diet be unprocessed. Step 3: Keep your fruits and vegetables fresh. Try to make sure what you have in your diet is fresh and of good quality, especially fruits and vegetables. Having fresh fruits and vegetables is one, but also make sure you get your vitamins and minerals to the maximum, which helps in increasing the level of nutrition. A big reason behind their nutritional value is that they are full of antioxidants, which fight harmful chemicals in our body. Step 4: Limiting salt and sugar is critical. Limit the intake of salt in your diet and your circulatory system will thank you for it. All the same, limit your intake of sugar too and your waistline will get back into shape. Taking an appropriate amount of salt in cooking and eliminating table salt solves problems like water retention. Limiting sugar controls the calories you eat. Go for fresh food produce rather than processed ones, check the label and go for low salt products. Go for herbs and other spices instead of extra salt and go for salt substitutes. Step 5: Use artificial sweeteners judiciously. Go for artificial sweeteners only if the need really arises. Mostly, diabetics are left with no options, but if you are not a diabetic try to keep artificial sweeteners to a minimum. Stick to just a teaspoon of sugar rather than completely going off sugar. Anything that is processed should be consumed in low quantities as it may be high in sugar quantity. Step 6: Do not starve, avoid hypoglycaemia. Avoid skipping your meals, or eating too less all of a sudden with unrealistic goals. It is important to set practical goals and manage changes in your meal at a slower pace to help you get adjusted with comfort. Skipping meals usually results in hypoglycemia and may even make you very cranky. Step 7: Learn to distinguish physical food cravings from emotional food cravings. Now along with your body it is also your mind that will need adjustment to your new diet regime. Yes, sometimes it so happens that your body does not need a supply of glucose, but it is your brain that makes you crave for food to find emotional comfort. This usually happens with people facing stress, or those who are used to eating large portions of meals throughout the day. Counsel yourself every time you feel like eating a handful of cookies. Ask yourself whether you are hungry or if you are eating for emotional satisfaction and you will soon start eating sensibly.