The future of nutrition

 Achieving Holistic Wellness Through Balanced Intake 

By Shimpli Patil, Head Nutritionist & Lifestyle Expert at Luke Coutinho Holistic Healing Systems (LCHHS) 

We live in times where people are obsessed with numbers – calories, macros, steps, and scales. But real nutrition goes deeper than data. It’s not just about what you cut out but what you allow in—nourishment, rhythm, and intention. Holistic nutrition is about tuning into the body’s intelligence, not overriding it. Through our Lifestyle Philosophy, we bring it back to balance—honoring food as fuel, medicine, and connection at the deepest cellular level. 

The Right Meal Flow: Nourishing in Sequence 

The sequence in which we eat our food can have a significant impact on digestion, energy levels, and how well nutrients are absorbed. Over the years, I’ve seen how a simple shift in meal flow can reduce bloating, improve satiety, and support deeper healing. 

Here’s the ideal order to follow during a meal: 

1. Start with raw vegetables 

• Raw foods like cucumbers, carrots, fresh lettuce or onions are rich in enzymes and fiber. 

• They help prepare the digestive system by stimulating digestive juices and supporting gut motility. 

2. Follow with lightly cooked vegetables 

• These are easier to digest and provide warmth to the system, especially for those with weaker digestion. 

• Cooking enhances the availability of certain nutrients like lycopene in tomatoes or beta-carotene in carrots. 

3. Move to protein and healthy fats 

• Include lentils, legumes, paneer (A2), tofu (non-GMO organic), eggs, fish, or clean meats. 

• Add good fats like cold-pressed oils, ghee, nuts, seeds, or avocado. 

• These build tissues, balance hormones, and provide long-lasting energy. 

4. End with complex carbohydrates or grains 

• Millets, hand-pounded rice, red rice, or other whole grains provide satiety and sustained energy. 

• Having carbs at the end slows down glucose release and can help with blood sugar control. 

This order supports better digestion by giving your body what it can break down first and what takes longer, later. It also enhances nutrient utilization, prevents overeating, and keeps energy stable throughout the day. 

Eating in this flow isn’t a strict rule. It’s a gentle, mindful rhythm that aligns with how your body naturally works—and the more you practice it, the more your body responds with ease and balance. 

Food Synergies: Making Nutrients Work Smarter 

It’s not just what you eat—it’s what your body can absorb and use that truly matters. The right food combinations, or synergies, can significantly boost the way nutrients are broken down and delivered to your cells. 

For example: 

• Pairing vitamin C-rich foods like lemon, amla, or tomatoes with iron-rich vegetables such as spinach or broccoli improves iron absorption. 

• Eating fat-soluble vitamins (A, D, E, K) found in leafy greens or carrots with healthy fats like ghee, coconut oil, or avocado helps your body absorb these nutrients more effectively. 

These small adjustments make a big difference. Food is intelligent, but only when we eat it in a way that aligns with how the body functions. It's not just about filling your plate—it's about how your body receives what's on it. That’s where healing begins. 

Meal Gaps and Early Dinners: Let Your Body Breathe 

The body isn’t meant to be in a constant state of digestion. Spacing your meals—ideally 3 to 4 hours apart—gives your system time to reset, regulate insulin levels, and support natural detoxification. When you eat dinner early, at least 2 to 3 hours before bedtime, you’re allowing your gut to finish its work before the body shifts into deep repair and cellular healing at night. These small lifestyle shifts help your body breathe, balance, and move from just surviving to healing. 

Mindful Eating: Where Digestion Really Begins 

Digestion doesn’t start in the stomach—it starts with the mind. How you eat is just as important as what you eat. When you slow down, chew your food well, and eat with awareness, your body moves into the parasympathetic state—the rest and digest mode. Gratitude, calmness, and presence while eating enhance enzyme secretion, gut motility, and nutrient absorption. 

Stress, on the other hand, shuts digestion down. That’s why simple practices like taking five deep breaths before a meal or pausing in silence can make a world of difference. Your gut listens to your emotions. Feed it calm, and it will thank you. 

Final Word: A Simpler, More Powerful Way to Eat and Live 

The future of nutrition doesn’t lie in complicated diets or fads—it lies in returning to simplicity, balance, and connection with our food. Healing isn’t a one-time event; it’s a daily practice. Every meal is an opportunity to nourish, to listen to your body, and to support your well-being on every level. True wellness is built one nourishing, conscious meal at a time.