I Grew Up As a Daughter of a Nutritionist And Here’s What I Know

Sonali Shivlani, aka my mom's not-so-humble-opinion is, "a diet is a term that was coined with good intentions and eventually turned into something you hate to think about."

It's not about starving yourself, it's not about being rigorous and it's definitely not about being so harsh that you hate yourself if you cheat on it. My mother always says, "everything is okay as long as it's in moderation." That's the mantra I follow. My daily meals are simple, healthy and yummy. Here's what they are:

• Breakfast: Sometimes I eat a mixed berries, chia seeds, oats, granola and yogurt bowl. Sometimes it's buckwheat pancakes with chocolate and strawberries. On days when I'm lazy it's just a few boiled eggs and on days when I need some more carbs it's avocado toast.

• Lunch: My lunch has historically been the same ever since I could pick up a spoon. It's balanced, it's low effort and frankly, it reminds me of home. I always eat vegetables, dal and rice and I always try to have a bowl of yogurt.

• Snack: I try to keep myself indulgent and happy with my evening/midnight snack. Sometimes it's a fruit, sometimes I just have cookies and milk and sometimes I go full-cheat mode and have instant noodles.

• Dinner: Here's where I get creative. I try to keep things exciting by making new healthy dishes that are only healthy if you look closely. On the surface, they're pretty colourful meals that get you the nutrition you need without letting you in on the secret. Maybe it's Bourbon Pecan Chicken or maybe it's a baked potato stuffed with cheese and veggies but it's always always something fun.

It's not as simple as eating healthy because what really constitutes as healthy? Do we even know? Are we aware enough to make sound decisions? Here's what my mom always followed:

• Always read labels. If you don't understand an ingredient, research it.

• The average active person needs 1 gram of protein per kilogram of their weight. Let that sink in.

• Not all fats are a hard-no. There are good fats and bad fats.

• Gaining weight is not always bad. Maybe you're just gaining muscle.

• Breakfast really is the most important meal of the day. Don't skimp on it.

• Processed food and frozen food is exactly as bad as they say it is. No one is sugar coating it.

• If the expiry date is too far into the future, maybe you ought not buy it.

• Indulging yourself isn't bad, shaming yourself for indulging is.

The tricks I speak of so fondly are things my mother imbibed in me without realising I was actually paying close attention. And here I am willing to reveal all my secrets.

• Firstly, basic flour is replaceable in almost every recipe. You just have to be bold enough. Instead try whole wheat flour or dare I say buckwheat flour.

• Sourdough bread is not just fancy but also so much healthier for your body.

• If you add chia seeds to your smoothie or acai bowl, you literally won't even know they're there.

• Pasta sauce is an art. Just mix your favourite cheeses and greens to make a blend. You'll consume broccoli on a random Tuesday and not know that you did.

• Sesame seeds are a protein boost to any meal. Just sprinkle them on or blend them in a sauce and you're good to go.

• A flavourless protein powder goes a long way. One scoop in any meal is enough to increase your intake.

• Hydration is key. It keeps your skin and lips healthier. It keeps your gut clean and frankly, a cold glass of water is just so tasty.

• Wellness isn't about running marathons, just do the workouts you genuinely enjoy and you'll be okay.

"Beauty care has always been expensive but what if I told you that nutrition can actually make you glow," says Shivlani. And, here's how it actually does:

• Cutting back on excess sugar and ultra-processed foods can help prevent breakouts and uneven texture.

• Regular, balanced meals keep blood sugar stable, which can influence hormones linked to acne and skin flare-ups.

• Gut health matters too: probiotic-rich foods like yogurt or fermented vegetables can support digestion, which often reflects in the skin.

• Staying hydrated consistently is one of the simplest habits for maintaining skin elasticity and natural glow.

• Foods high in antioxidants, like berries and leafy greens, help protect skin from dullness and environmental stress.

• Omega-3-rich foods such as salmon, walnuts, and flaxseeds can reduce inflammation that often shows up on the skin.

• Healthy fats like avocados, nuts, seeds, and olive oil help nourish the scalp and keep hair from becoming dry or brittle.

Someday I'll be telling my daughter to eat her greens and I'll think of my mom and how much I rebelled against her nutrition regimes. But I'll be in my forties not looking a day over thirty and somehow it'll all make sense. The years of balanced meals, wellbeing talks and forced consumption will suddenly seem worth it. The idea that being healthy doesn't need to be rigid will sink in, the concept of a diet will not be something I choose to hate and the fond memory of potato chips will continue to haunt me because some things never really change.