Red, purple, green, yellow, pink, white - colorful beautiful food

So, it was a sunny Tuesday morning. In my clinic, the sound of conversation, the smell of morning tea, was so pleasant. I was looking at the appointment list and saw Nimali's name. Nimali is someone who often comes to see me, to ask for advice on how to keep her family healthy. So, I remember talking to her. She had also told me how difficult it is to prepare nutritious meals between work and household chores.

Nimali came to the clinic with a big smile, but a little worry in her eyes. She sat in the chair in front of me, holding a small notebook in her hand.

“Good morning, Doctor Priya ,” he said softly. “I’ve been trying to feed my family well lately, but it’s not easy. The kids think all good food is boring. I don’t come up with any new ideas.”

I smiled and said, as if to comfort her. “It’s not just you, Nimali, many people have this problem. Even though eating healthy may seem difficult, it doesn’t have to be that way. You can do it by eating colorful, tasty food and filling your stomach. Let’s talk about it.”

Why is it important to eat well?

“Eating well is not just about staying away from disease ,” I explained. “It’s about giving your body the energy it needs to function properly. Good nutrition increases your energy, your mental clarity, and the well-being you feel.”

I paused and said, “And remember, a good diet isn’t about restricting yourself. It’s about making good, tasty choices that fit your life.”

Eat fruits and vegetables five times a day

I saw what Nimali was writing in her notebook. So I continued the conversation a little further. “Experts say we should eat at least five servings of fruits and vegetables a day. But the truth is, most people have a hard time doing that.”

He asked, his eyes widening in surprise. "Five times? That seems a bit much."

“Yes, it might seem that way,” I said. “But if you think about it, it’s not impossible. Fruits and vegetables contain fiber, vitamins, and antioxidants – these are the ones that fight free radicals that cause chronic diseases.”

I gave him a little list of tips:

• Eat a fruit for breakfast: Eat a piece of papaya, banana, or guava for breakfast.
• As a snack: Eat a few slices of cucumber, a piece of pineapple, or a fruit or vegetable in the morning or afternoon.
• Add vegetables to your lunch and dinner: Add a salad or a side dish to every meal.
• Stock up: Keep things like dried, frozen, and canned fruits, vegetables, mango pieces, jackfruit, and green beans on hand.
• Mix up different types: Make more than one type of vegetable for dinner. Like lentil soup, bean sprouts with oil.

"Imagine your plate is a colorful painting," I said, laughing.

Colorful food

I pointed to the colorful chart of fruits and vegetables on my desk.

"When you eat different colored foods, you get different types of nutrients."

Blue and purple

“Things like strawberries, blueberries, purple grapes, and eggplants are high in antioxidants. These things:

• Reduces the risk of cancer
• Memory increases.
• The urinary system is functioning well.
• "You can live longer."

Green

"From green vegetables like kale, spinach, and kale:

• Develops good bones and teeth
• Eyesight is improving.
• "The risk of cancer decreases"

White color

"Don't underestimate white foods. Things like bananas, bitter gourds, and kohlrabi:

• The heart becomes healthy.
• Good cholesterol levels increase
• "The risk of cancer decreases"

Red color

"From red fruits like watermelon, strawberries, and tomatoes:

• Gets a good memory
• The heart becomes healthy.
• "The urinary system is working well."

Yellow and orange

"From things like oranges, mangoes, and carrots:

• Gets good immunity
• Eyesight is improving.
• "The heart becomes healthy"

“Think of your meal as a rainbow,” I suggested. “The more colors you add, the better and tastier it will be.”

Let's read food labels: make informed decisions

“Nimali, I know it’s boring to go to the store,” I said. “But if you get used to reading food labels, you can make better choices.”

I showed him a label on a food packet and explained its details.

Things to see:

• Serving Size : When buying products, check the serving size.
• Calories: See the number of calories per serving.
• Nutrient Content: Look at the amount of fat , carbohydrates, protein, and fiber.
• Daily Values: These percentages are for someone following a 2000 calorie per day diet.
• Key Nutrients: Look for vitamins A , C, calcium, and iron .
• Fat Content:
  • Low fat: Should be 3 grams or less.
  • High fat: Should be more than 20 grams.
• Sodium Levels: Foods labeled "very low sodium" should have 35 milligrams or less.
• Health Claims: Believe these:
  • "A diet low in fat, fruits, and vegetables may reduce the risk of cancer."
  • “A low-sodium diet may reduce the risk of heart disease.”

Simple steps for better nutrition

“Small changes can make a big difference,” I told him. “You don't have to change everything at once.”

Quick Tips :

• Plan a balanced meal with fruits, vegetables, grains, and protein (fish, lentils).
• Hydrate your body: Drink things like water and orange juice.
• Reduce processed foods and sweetened beverages as much as possible.
• Cook more at home. That way, you can control what you put in and how much you eat.

Finally

Nimali closed her notebook, a look of relief on her face. “Thank you, Dr. Priya. Now I understand this better.”

I also laughed and said, “It’s a journey of eating and drinking well. Enjoy it, try new recipes. If you have any questions, I’ll be there.”

As I watched her go, I felt a great sense of satisfaction. Helping people like Nimali make good, informed decisions about their health is the main reason I became a doctor.