When you move out, food is confusing. Everything we ate has now turned into carbs or high calories. I have always heard from my clients “everything was normal in India but as we move across the country, there are many health related problems arising.” Issues arise like weight gain, low immunity and lifestyle disorders. Weight gain is the most common problem faced by those who change their country as their entire lifestyle changes

What is it that happened when you moved across the country? Why is weight gain, acne and lifestyle issues so common once you move outside the country


  1. No time to cook
  2. Craving for Indian Food
  3. Less Exposure to cooking
  4. Change in Gut Bacteria
  5. Confusion on what and how to eat

If you are the one who has been dealing with all those issues mentioned above, then you must incorporate these 7 superfoods in your diet

  1. Pulses (Dals, legumes, lentils)

If there is one dish with which Indian cuisine, and in that sense, most Indians share an umbilical-like connection, it has to be the pulses. It is abundant in protein and boosts overall health. It is the easiest, quickest and most versatile part of Indian cooking.

2. A nutrient rich mid meal

There are many ladoos which can be stored for a longer time like coconut ladoo, besan ladoo, til ladoos, ragi oats ladoo, etc. They are warming food, so they provide warmth internally to the body during dipping temperatures. These ladoos strengthen and nourish the bone tissues as it is rich in calcium, magnesium and protein. They help in lubricating the joints.You can also prepare nut bars and have it as mid snacks or post meals.

3. Rice based Meal

Rice is a staple food in many countries across the globe. It is a good source of energy. You can try a lot of rice based dishes. If you balk at the thought of making rice, you can cook dishes like khichdi, pulav, fried rice, kheer etc which can complete your meal. The number of dishes that you can make out of rice is limited to your imagination.

4. Home set curd

It can be eaten in the form of fruit smoothies with banana, strawberries, mango, chikoo and other such fruits. Instead of mayonnaise, try curd as a dip for fresh and raw veggies. It can be eaten with rice or roti. Can also be eaten post meals in the form of buttermilk, without any accompaniment. The presence of good bacteria – also known as probiotics- in curd can strengthen your immune system and can ensure and enjoy better health.

5. Seeds

Seeds are also used for making chutney like flaxseed garlic chutney, coriander seed chutney, sesame seeds chutney. Mustard seeds, cumin seeds are used in tadka. Tadka is a part of Indian cooking process. It is highly beneficial for digestive disorders including gas, indigestion, acidity and diarrhea. Seeds like pumpkin seeds, watermelon seeds as well as cantaloupe seeds can be roasted and stored for months.

6. Pickles and chutney

Lime pickle, raw mango pickle, carrot chili pickle, tomato chutney, mint coriander chutney, apple chutney etc can be prepared and stored. It increases the nutrient density of the meal. They contain a number of vitamins like vitamin C, vitamin A, etc. They offer great relief from life-threatening diseases and enable a person to live a healthier life. Fermented pickles are full of good bacteria called probiotics, which are important for gut health.

7. Seasonal Vegetable

Consume food that is locally available, this way the nutrients are not lost in transit. Going local is also good for the environment. Locally grown produce tastes better than cold-storage ones. Seasonal fruits are abundant, less expensive and taste great. Vegetables can be cooked traditionally instead of stir fries. NRIs have mixed feelings of longing for home, and everything associated with it. Food bears the essence of your belonging and helps you jog your memory.


Also some holistic lifestyle changes for NRIS-

  1. Eat at least one meal in a day which is freshly cooked.
  2. Eat one meal of the day by sitting on the floor and with your own hands
  3. Sit in vajrasana post meals.
  4. Bring back your spice or masala ka dabba and use it in your day to day cooking [otherwise hladi will be sold to you in the form of turmeric latte soon]
  5. Keep 30 mins in a day to exercise, or atleast sit in Malasana [indian squatty potty position] for at least 1 min in the day

Also remember that the best advice in terms of nutrition, healthy recipes, instant meals etc will be given by your elders or parents living in India, so it’s important you reach out to them and stay in touch to stay connected with your health and roots.