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Celebrity nutritionist Rujuta Diwekar shares her secrets to eating right and staying fit
What you see on the silver screen is stars with sculpted arms, agile movements, and washboard abs. Behind the screen is a team of professionals who are responsible for them looking that way. Along with makeup artists, fashion stylists, and personal trainers, celebrities also rely on nutritionists and dieticians to ensure they look taut, toned and terrific for the camera. While celebrity fitness inspiration from the inside of a gym is nearly a permanent Monday motivation staple, turning the spotlight onto the experts who moderate their diets is long deserved. Abs are made in the kitchen, after all.
Rujuta Diwekar is a famous face across the country, especially in Bollywood circles. Considered to be one of India’s leading nutritionists who caters to the stars and is an advocate for public health, her philosophy blends traditional food wisdom with modern nutritional science. The expert has worked with the likes of Kareena Kapoor, Varun Dhawan, Saif Ali Khan and many more Bollywood celebrities and is the author of numerous nutritional books, including the audiobook, ‘Don’t Lose Your Mind, Lose Your Weight’ on Audible.
On the occasion of World Nutrition Day 2025, we share Rujuta’s famous principles and practical tips for eating right, which are rooted in common sense, tradition and science.
CELEBRITY NUTRITIONIST’S FOUR PRINCIPLES FOR EATING RIGHT
1. No tea or coffee first thing in the morning
Starting your day with tea or coffee on an empty stomach is a no-no. Rujuta shares, “Any stimulant like tea or coffee, which has caffeine and cigarettes jolt the system out of slumber. It increases the blood pressure, heart rate, and breathing rate and makes the body feel stressed or ‘kicked’. Sadly we mistake this for feeling awake.” Alternatively, she says, “If you can’t bring yourself to eat a big meal, start with a fruit. Absolutely any fruit is great. Keep it fresh, not frozen. Don’t add salt, sugar, chaat masala, etc. to it. And of course, don’t squeeze it into a juice.” This small change will improve digestion, balance blood sugar levels, and energise you for the day ahead.
2. Eat every two hours
Long gaps between meals can wreak havoc on your metabolism and energy levels. Rujuta says, “When you eat 6 to 7 times in the day, it doesn’t take too much time. Just a couple of minutes. The kind of small meal I am asking you to eat is a handful of peanuts, a bowl of yoghurt, a slice or wedge of cheese. These are all foods you can keep in the office fridge, or in your desk.” She recommends eating small, balanced meals every two hours to keep one’s metabolism active and cravings at bay.
3. Sync your meals and activity
To maintain energy levels and optimise health, it is best to tailor eating habits to activity patterns. Rujuta suggests eating more during high-demand periods, such as after physical or mental exertion, and scaling during passive activities. “If we don’t eat food when the body needs it, all this does is create a huge calorie and nutrient deficit. Later, when the time is wrong, that is the metabolic processes are slowing down, your body and mind will demand a lot of food to make up for the deficit. Time is very important,” says Rujuta. She continues, “Cheese, pasta, paratha, peanuts, paneer, banana, mango, potato, rice, etc are misunderstood only because you have experienced them at the wrong time in your day. None of these foods are fattening. They are just dense in energy (calories) or fat. In fact, I will go to the extent of saying that no food is fattening. You have to just be smart enough to choose the right time to eat it. ”
4. Keep a gap between dinner and bed time
Rujuta advises having your final meal at least two hours before bedtime as eating late or heavy dinners can disrupt digestion and lead to weight gain. She says, "Rethink ‘dinner’. Have a healthy and nutritious meal between 6 to 7 pm; and then go for a token dinner later, ideally no later than 9 pm.” This way it prevents you from overeating at night and ensures your body gets adequate time to process food before you sleep.
