‘There was nothing healthy going into my body’: Sunaina Roshan shares her journey to healthier eating | Health News

Taking to her Instagram, she shared, “I would basically eat everything and anything under the sun that was unhealthy. Pizzas, burgers, you name it and I was eating it. There was nothing healthy going into my body.”

She continued, “What made my jaundice severe also was that I had grade 3 fatty liver, and we all know that with jaundice, you can’t eat masala, fried (food). For me, to make that switch became much easier and it happened day by day, step by step. My advice to all of you would be: don’t let pain or illness change you to making healthier choices. Do not be lazy about it. Do not be fearful.”

Sunaina’s story highlights a common struggle for those looking to improve their diet: staying on track without aiming for unrealistic standards. Small, steady changes are often more sustainable, and setbacks are part of the journey. 

Strategies for gradually transitioning from a junk food-heavy diet to a healthier, more balanced one

Ashlesha Joshi, senior nutritionist at Tone 30 Pilates, says, “Transitioning from a diet high in junk food to a more balanced, nutritious one can seem overwhelming, but small, consistent steps make it manageable. Start by incorporating more whole foods gradually — such as fruits, vegetables, and whole grains — into daily meals. For instance, add a side salad with lunch or swap sugary snacks for a piece of fruit or a handful of nuts.”

Another helpful approach is meal planning, she adds. “Preparing meals in advance, even if it’s just for a few days, can reduce the temptation to reach for convenient junk food when hunger strikes. This doesn’t have to be complex; simple, easy-to-make recipes incorporating balanced nutrients go a long way.” 

Lastly, aim for a “crowding out” approach — gradually replace one junk food item with a healthier alternative each week. Over time, this can shift dietary habits in a way that feels achievable rather than restrictive.

A diet rich in antioxidants and fibre is particularly beneficial (Source: Freepik)

Staying motivated to maintain healthy eating habits over time

Joshi mentions that setting small, attainable goals can also boost motivation. “Achieving small milestones reinforces a sense of accomplishment and builds positive momentum over time.” Tracking progress with a journal or app can also provide visual evidence of progress, helping reinforce commitment to healthy habits. Additionally, celebrating small wins, like choosing a healthier option or hitting a weekly nutrition goal, keeps motivation high and creates positive associations with lifestyle changes.

Dietary changes for individuals dealing with conditions like fatty liver disease and jaundice

Dr Pranav Honnavara Srinivasan, consultant gastroenterologist at Fortis Hospitals, says, “Reducing processed foods and refined sugars is crucial, as these foods can exacerbate liver stress and inflammation.”

A diet rich in antioxidants and fibre is particularly beneficial, he adds. Leafy greens, berries, and foods high in omega-3 fatty acids — such as fatty fish, flaxseeds, and walnuts — help reduce inflammation and support liver cell regeneration. “For those dealing with jaundice, adequate hydration and including more water-rich foods, such as cucumbers and watermelon, can support the body’s natural detoxification processes. Replacing red meats with lean proteins like chicken, legumes, and tofu also reduces liver strain,” says Dr Srinivasan. 

Dr Srinivasan suggests that limiting alcohol intake and avoiding saturated fats are essential steps in managing these conditions, as both contribute to liver strain and fat accumulation. “Working with a nutritionist can provide tailored advice that accommodates individual needs, especially when managing chronic conditions.”