Good health extends far beyond the mere absence of disease. It embodies a harmonious blend of physical vitality, mental clarity, and emotional resilience. At the core of this balance lies the foundation of right nutrition—the fuel that energizes the body, fortifies immunity, sharpens cognition, and uplifts the spirit.
A well-rounded diet, rich in essential nutrients, optimizes bodily functions. Proteins rebuild muscles. Carbohydrates deliver sustained energy. Healthy fats nourish the brain, while vitamins and minerals regulate countless physiological processes. Hydration, often underestimated, plays a crucial role in cellular function and detoxification.
Nutrition’s influence goes beyond physical well-being. The mind thrives on nutrient-dense foods. Leafy greens, nuts, and fatty fish enhance cognitive function, alleviate stress, and combat anxiety and depression. The gut, often called the “second brain,” flourishes on fibre-rich foods, supporting digestion and influencing mood through the gut-brain axis.
On the other hand, poor dietary choices—excess sugar, processed foods, and unhealthy fats—invite chronic illnesses, sap energy, and disrupt emotional stability. Prioritizing whole foods, practicing mindful eating, and making informed nutritional decisions unlock the path to lifelong wellness.
Right nutrition isn’t a temporary diet—it’s a way of life. A powerful investment in a healthier, happier, and more vibrant future.
In an exclusive conversation with The Interview World at the 3rd Awareness Summit on Illness to Wellness, hosted by ASSOCHAM, renowned nutritionist and author Kavita Devgan underscores the transformative impact of a well-balanced diet. She reveals how time-tested nutritional wisdom from older generations can seamlessly integrate into modern lifestyles. She also delves into dietary and nutrition strategies that ease mood swings in menopausal women and shares insights from her books. Here are the key takeaways from her work.
Q: How can a well-balanced diet contribute to overall health and wellness?
A: As a dietitian and nutritionist, I firmly believe that prevention should be everyone’s priority. Waiting for disease to strike before taking action is a flawed approach. This conviction led me to specialize in preventive dietetics.
With 30 years of experience, I have seen firsthand that the root of most health issues—and their solutions—lies in the food we consume. Whether you want to prevent illness or address an existing concern, the right dietary choices and nutrition can transform your health. This belief inspired me to write Fix It With Food: Superfoods to Become Super Healthy.
The book dedicates a chapter to each of 40 powerhouse foods, detailing their nutritional value, the health issues they can address, and the most effective ways to consume them. For instance, the chapter on spinach explores its key nutrients, the ailments it helps combat, and the best ways to incorporate it into daily meals.
I stand by a simple yet powerful philosophy: nearly every health problem has a dietary solution. Eating the right foods and nutrition can be the most effective medicine.
Q: How can we draw valuable insights from the nutritional and wellness practices of older generations, and how can we effectively integrate them into our modern lifestyle?
A: Let me share something with you. I studied nutrition, earned my honours degree, pursued dietetics, and completed an internship at Safdarjung Hospital. Yet, my second book, Ultimate Grandmother Hacks, isn’t just based on formal education—it’s shaped by the wisdom I absorbed while growing up.
As I studied nutrition, I realized that many traditional practices from my home—those my mother and grandmother followed—were not just habits but deeply rooted in science. Take a simple practice like drinking water first thing in the morning. Today, science confirms its benefits. Another example is adding turmeric to every tadka. Now, the world acknowledges that India has been largely shielded from Alzheimer’s and dementia for generations, thanks to curcumin in turmeric.
These age-old practices hold immense value. If we continue to follow them, we will never go wrong. Unfortunately, modern lifestyles have distanced us from these traditions. But whether or not science has proven them all yet, I firmly believe it eventually will.
Q: What dietary choices can help alleviate mood swings in women during menopause, and which specific nutrients play a key role in balancing hormonal changes?
A: Extensive research now confirms what our ancestors intuitively knew. When someone had digestive issues, they were given light, easily digestible foods to soothe the stomach and restore balance. The wisdom behind these practices was simple yet profound.
Take dahi-chini (curd and sugar), for example. Before exams, grandmothers would give children a spoonful of yogurt mixed with sugar. This combination wasn’t just a ritual—it was science at work. Yogurt, a probiotic, supports gut health, while sugar provides a quick energy boost, helping the child perform better under stress.
Another example is kheer, a mix of dairy and rice. This blend of carbohydrates and protein stimulates serotonin production in the brain, making it the perfect mood stabilizer. Whenever someone felt low, grandmothers instinctively prepared comfort foods based on these principles.
Today, we understand that many mood swings stem from gut imbalances. The gut and brain share a direct communication channel known as the gut-brain axis. When gut health deteriorates, cognitive function and emotional well-being suffer. Conditions like ADHD in children, anxiety, and depression in teenagers are increasingly linked to disruptions in the gut microbiome. The good news? By restoring gut health, we can significantly improve mental well-being.
Q: Among the six books you’ve written, which one has been the most successful?
A: All my books have performed exceptionally well, each offering something unique. My first book, Don’t Diet, focused on weight loss. Then came Ultimate Grandmother Hacks, which explored traditional eating wisdom. After that, I wrote Fix It With Food, a highly successful book that resonated with many readers.
I later revisited weight loss with The Don’t Diet Plan, a sequel to Don’t Diet. Then COVID struck, and the urgency of the moment led me to write The Immunity Diet, addressing the need for stronger immune health. My latest book features 500 Recipes, but it’s not a typical cookbook. I deliberately skipped glossy pictures to keep it affordable. Instead, I organized it by ingredients—each chapter focuses on a single food. So, if you only have eggs at home, you can simply flip to the egg chapter and find multiple recipes. While all my books have been well-received, Ultimate Grandmother Hacks remains my personal favourite.
