Plan to eat better this year? Here’s what to focus on

To get healthier in the new year, prioritize protein and fibre, don't count calories, and eat intentionally, say experts

- Shrenik Avlani

This new year, millions would have avowed to improve their eating habits under the garb of “New Year Resolutions”.

The one basic rule you need to bear in mind when it comes to food this year? Prioritize whole, minimally processed foods. Not just that. Every single health, fitness and nutrition expert that Mint spoke with agrees that ultra-processed foods have no place in a healthy diet. Ultra-processed foods are linked to a higher prevalence of chronic diseases and poorer health outcomes as compared to minimally processed foods.

These foods also compromise gut health, micronutrient absorption and long-term metabolic health. The experts also agree that Indians need to cut down on carbs and increase their protein intake through whole foods such as chicken, eggs, lentils and dairy. Here are top tips from nutritionists and doctors for a better diet and nutrition plan this year.

There is no one-size-fits-all in nutrition. Everyone's nutritional needs vary based on age, gender, gut health, activity levels and sleep patterns, explains Fiona Sampat, clinical dietician, Kokilaben Dhirubhai Ambani Hospital, Mumbai. In 2026, Sampat says, your focus should be on the quality of your food and meal timings instead of calories.