Moderation is the golden rule of nutrition

In a few of our previous GKTV Doctor’s Mic episodes, and especially after the recent discussions around the “rotten meat mess” we received countless queries about food, diet, and nutrition. People wanted to know what to eat, what to avoid, how much is too much, and what is truly healthy.

Unfortunately, misconceptions are everywhere. Some people stop eating nutritious food because of myths, while others eat freely without understanding portion sizes.

Let me begin by saying this very clearly: there is no “one-size-fits-all” diet. Whatever healthy food you like and whatever suits your body, you can take it. But the real key is not only what you eat, but how much you eat. Portion size and moderation are the golden rules.

Of course, certain require specific restrictions. In such cases, always follow your doctor’s advice. But for the general population, the rule is simple—eat wisely, eat moderately, and eat what is wholesome.

3 Whites to Cut Down

Every Kashmiri home knows these culprits, but we often ignore them:

• White Maida (refined flour)
• White Sugar
• White Salt

Cutting down on these three “whites” brings huge benefits, especially for those with diabetes, high cholesterol and high blood pressure. Along with this, reduce the use of cooking oil. Oil is needed in cooking, but excessive oil is slow poison.

Doctor’s Tip: Portion Size Matters
No food is “bad” if taken in moderation. Instead of eliminating, reduce the quantity. Half a plate of vegetables, a quarter plate of protein (dal, meat, paneer), and a quarter plate of carbs (rice/roti) is a simple golden rule.

What Counts as Healthy Food?

Healthy food is not found in expensive imported packets. It is already in our kitchens:

• Fresh vegetables and fruits (seasonal and local are best)
• Lean red meat (twice a week, in moderation)
• White meat (chicken and fish)
• Lentils and pulses
• Salads, nuts and seeds

Rhythm of Eating

Instead of two or three heavy meals, aim for five to six smaller meals daily. Smaller portions keep your blood sugar steady, reduce hunger pangs, and prevent overeating.

Here’s a sample Kashmiri-friendly plan:

• Breakfast (8 am): 2 boiled eggs, a glass of milk, one atta roti, and tea.
• Mid-morning (11 am): A cup of kehwa or herbal tea with a couple of atta cookies.
• Lunch (1–2 pm): Smaller rice portion, larger vegetable/curry portion, plus curd.
• Evening (4 pm): Tea with atta roti or chochworu.
• Late evening (6 pm): Seasonal fruit serving.
• Dinner (8 pm): Vegetables or curry with rice/roti.

You can also add, as per your choice, plain cornflakes, oats, or other healthy options. For office-goers: carry a banana or apple and have it during lunchtime. Skipping meals is worse than eating moderately.

Protein, Carbs, and Fats—The Weekly Balance

Our bodies need all three in balance. Plan like this:

• Lean meat with vegetables: 2 days
• Lentils/pulses: 2 days
• Vegetables only: 2 days
• Chicken/cheese: 1 day

Vegetarians can replace non-veg with cheese or extra lentils.

Debunking Food Myths

Myth 1: “Proteins harm the kidney if creatinine is a little high.”
Fact: Plant proteins should not be stopped unless your doctor says so.

Myth 2: “Rice must be completely avoided in diabetes.”
Fact: Small portions of rice, balanced with vegetables and protein, are fine. The danger lies in large, unbalanced servings.

Myth 3: “Egg yolk is poison.”
Fact: Egg whites are pure protein, but even yolks in moderation are healthy for most people.

Listening to Your Body

If certain foods don’t suit you, simply avoid them, there are always plenty of alternatives. For example, if tomatoes trigger acidity, skip them; if spinach alters your urine, leave it out. Some people find citrus fruits like oranges and lemons worsen gastric ulcers, while others notice rajma (kidney beans) or chickpeas cause bloating and discomfort. Those with gout often need to limit mushrooms, red meat or organ meats, and people with lactose intolerance can switch from milk to curd or paneer.

Doctor’s Tip: Your diet should never be a punishment.
Don’t obsess over what you can’t eat, focus on the healthy options that agree with your body and enjoy them in moderation.

Hydration—The Forgotten Rule

Don’t underestimate water. Staying hydrated is as important as food. Best options: Room-temperature water, Home-made fruit juices, Coconut water, Lemon water, Babri byol treish
Doctor’s Tip: Hydration First
Thirst is often mistaken for hunger. Before reaching for snacks, have a glass of water. Aim for 7–8 glasses daily. Avoid sodas and packaged juices, they add sugar without nutrition.

Wazwan in Moderation

It’s marriage season, and let me say this clearly: Wazwan is our pride, our culture. Eating it occasionally is not harmful—overeating is. Moderation is the key. Enjoy it, but balance it out with lighter meals before and after.

Strict No-Nos

Some things must be kept away entirely: Fast food, Junk and processed food, Sugary drinks and sodas, Smoking, Alcohol

These harm every organ, regardless of age.

Lifestyle Beyond the Plate

Food is only half the story. A healthy lifestyle includes:

Exercise: At least 30 minutes brisk walk daily. Add stretching or cycling, swimming.

Sleep: 7–8 hours of restful sleep. Poor sleep worsens diabetes, blood pressure, and obesity.

Stress control: Stress eating leads to weight gain. Practice relaxation, prayers, meditation or hobbies.

Doctor’s Tip: Move More
Thirty minutes of brisk walking daily works better than hours of gym once a week. Even small activities like taking stairs, gardening, or stretching improve metabolism.

Food, Family, and Culture

Eating is not just about health, it’s about culture and family bonding. In our tradition, food brings people together. If families can eat at least one meal together daily, it improves not only nutrition but also emotional health. For elders, eating with children and grandchildren reduces loneliness and strengthens intergenerational ties.

Simple Formula

• Eat local, seasonal, and simple food.
• Follow portion control and moderation.
• Balance proteins, carbs, and fats.
• Hydrate well.
• Avoid fast food and junk.
• Walk daily and sleep well.
• Respect culture—but adapt it wisely.

Food is not your enemy, it is your medicine, your culture, your energy. The best approach is not to fear food but to respect it. Eat healthy foods that suit you, in moderate portions, with balance and discipline.

As a doctor, I see too many people suffering not because of lack of food, but because of wrong choices. Remember: moderation in everything, whether it’s rice, meat, or wazwan, keeps you safe.