This is a topic my family has entertained at the dinner table many times: "Do you drink water before or after your meal?" My parents swear that it should never be done during the meal because it "dilutes the digestive juices." My siblings believe that drinking water between bites helps digest. Really, is this topic in any way significant? Indeed, it's a matter of concern to most families, and they ask us when to drink water - before, during, or after a meal.

Water is one of the essential necessities of life, but the body uses it for so many activities. It is approximately 60% of the total body that performs and helps to keep up our health and well-being. As very few people do not know to drink water, the debate continues about the timing issue in and around meals-to drink before meal or after meal.

Ms. Kalpana Gupta, Clinical Nutritionist, Max Smart Super Speciality Hospital, Saket says, "There is no one universal rule to gain weight, it depends a lot on body type, metabolic rate, daily routine and physical activity during the day. For instance, individual with slower metabolism needs to be cautious of calories intake especially from carbohydrates and fats, instead he/she needs to focus more on protein-based calories. "

"Whereas individuals with high metabolic rate can consume high carbs and fats along with balanced protein in their diet. That will help them to gain weight with equal proportion and muscle growth. However, regardless of metabolic rate, the cornerstone of a successful weight gain strategy is maintaining a balanced diet that ensures all essential nutrients are included."

When should one drink water? Before or after food?

To determine the right time to drink, one has to consider these and other ways through which water could influence one's body in digestion, metabolism, and nutrient absorption. Some others say that drinking water should be before meals while others warn against doing so. The bottom line depends on your body needs.

Ms Kalpana continues, "What each and everyone have to avoid while their weight gaining journey is mindless eating and consumption of empty calories via beverages and fast food, as this will lead to unhealthy weight gain and unnecessary health issues. One should focus on a balanced diet that is comprise of a mix of proteins, carbohydrates, healthy fats, vitamins, and minerals. This holistic approach not only promotes weight gain but also ensures that the body functions optimally."

Advantages of Drinking Water Before Meals

1. Reduces Hunger

Drinking water before a meal cuts down on visible appetite. This means you can feel full at the time of eating, so you take fewer calories. To weight management people, drinking water before meals would prevent overfeeding without compromising the nutritional intake.

2. Better Digestion

This helps stimulate the production of gastric juices, promoting food breakdown. It readies your digestive system to ensure that the food you consume moves as easily as possible through your digestive tract. This can be particularly helpful for people prone to indigestion or bloating.

3. Hydration

Drinking water before one's meal ensures that one's body gets the amount of water it needs to carry on basic processes, which include digestion. Proper intake of water is, therefore, crucial for general maintenance of health and supports the maintenance of daily energy supply.

Drinking Water During Meals

Drinking water at a meal does not "dilute" digestive juices nor hinder digestion. In fact, small sips of water ingested with a meal can help support the digestive process by helping foods break down more efficiently. At some point, however, too much drinking may be bothersome or make the consumer feel too full.

To the average person, a sip of water between bites is well acceptable and can even increase the quality of eating by making it easier to swallow food.

The secret to this lies in the moderation aspect: excessive drinking of water while eating could lead to bloating or too early satisfaction before the body can take in what is regarded as enough nutrient dosage.

Advantages of Drinking Water After Meals

1. Increases Nutrient Intake

Water helps the body to absorb vitamins and minerals in diet food. Drinking of water after dinner will ensure that the nutrients are assimilated into body efficiently.

2. Boosts Metabolism

Research has shown that drinking water does burn more calories, and thus boosts the metabolism. Drinking of water 30 to 60 minutes after a meal helps assist digestion without drowning the stomach.

3. Aids Digestion

When a person drinks water immediately after the meal, it contributes to the movement of food within the digestive system. The digestive processes will be less bothersome, and chances of constipation will become minimal as well. When a person suffers from indigestion and heartburn, he or she needs to wait for some time to pass before taking a huge amount of water to avoid any discomfort in his digestive system.

Works Best for You?

As far as the drinking of water is concerned during meals, there can never be one fixed approach. One may drink water a few minutes before and after or even during the meal-whatever helps one's body to feel at its best.

"Along with diet, physical activity plays a vital role in your weight gain journey. Heavy weight training and strength exercises help in building optimal muscle mass and balanced weight gain. Customized diet is required for everyone that will help them to achieve their specific goals," recommends Ms Kalpana.

A dehydrated body has its consequences on health altogether, and by listening to its signals, you should manage to get the perfect balance. The best time to drink water is that which can work according to one's convenience.

What you eat, first thing in the morning or the first meal of the day, plays a very important role for your body. This food is meant to essentially boost you for the waking hours of your body. If you have health issues like high blood sugar, cholesterol or hypertension, then you must be very careful with the foods you eat.

The British Heart Foundation (BHF) points out that not all breakfast items and foods are equally good for you. Starting your day with the right meal is crucial for both your immediate mental and physical performance, and it also sets the stage for your health in the years to come.

When you are picking breakfast options, it is very easy to stick to things that taste good or is your favorite versus what is healthy. We all need a ‘pick-me-up' breakfast or meal when the days are long. However, if you are a person who eats breakfast every day, the options need to be heathier as it could drastically affect your health.

While making healthy choices might seem obvious, even some foods marketed as 'healthy' aren't as good as others. The BHF recently ranked breakfast cereals from the least to the most healthy to help consumers.

Why Eating Granola Is Not Healthy Food?

Surprisingly, the BHF ranked granola, often considered a healthy option, as the least healthy breakfast cereal. An average serving of granola with nuts can contain a significant number of calories and fat even before adding milk. While nuts contain healthy unsaturated fats, granola can also be high in saturated fat and sugar, especially varieties with added chocolate. The BHF suggests enjoying granola as an occasional treat rather than a regular healthy breakfast.

The BHF found that sugar-frosted flakes, while perhaps a popular choice, are high in sugar and low in fiber. They also often contain added salt. While they might taste good, the BHF suggests swapping them for unsweetened options like cornflakes or puffed rice for better heart and overall health. They recommend adding fruit for natural sweetness and an extra serving towards your daily fruit intake.

High-fiber bran flakes landed in the middle of the BHF's ranking. Their high whole grain content is beneficial for digestion and heart health. However, these cereals often contain added sugar and/or salt, which makes them less ideal than the top-ranked choices.

What are Healthy Breakfast Options?

BHF recommends considering these top three options: whole wheat cereals and biscuits, muesli with no added sugar or salt and are packed with whole grains, dried fruit, and nuts for natural sweetness, and the best breakfast- porridge.

Porridge made with low-fat milk or water is the healthiest breakfast you can choose. All porridge oats are whole grains and contain beta-glucan, a soluble fiber that can help lower cholesterol levels as part of a healthy diet. Porridge also provides fiber from the whole grains and naturally contains no added sugar or salt.

Instead of using sugar or salt to flavor your porridge, the BHF suggests adding a banana or other fruits. This not only provides extra sweetness but also counts towards your daily recommended intake of fruits and vegetables.

The US is preparing for a sweeping change in its food supply. Ever since the Trump administration has signed in, there has been a lot of changes in terms of the health sector, and now the focus is on the complete ban over petroleum-based food dyes. The Department of Health and Human Services (HHS) and the Food and Drug Administration (FDA) have announced a detailed plan to phase out petroleum-based synthetic dyes and replace them with natural alternatives. The shift is to be unfolded over the next few years. It will mark a significant milestone in food regulation and public health.

What Is The Timeline of Dye-free Future

The ban will be rolled out in phases. In the coming months, the FDA has planned to revoke the authorization for two synthetic dyes: Citrus Red No. 2 and Orange B. By the end of 2026, six more dyes - FD&C Red No. 40, Yellow No. 5, Yellow No. 6, Blue No. 1, Blue No. 2, and Green No. 3 will be removed from the food supply. FD&C Red No. 3 was originally to set for removal between 2027 and 2028, however, it will be phased out sooner.

In order to make this transitional easier, the FDA will accelerate its review of natural alternatives and promptly authorize four new plant-based dyes: calcium phosphate, Galdieria extract blue, gardenia blue, and butterfly pea flower extract.

Why Does This Matter?

While synthetic dyes are currently FDA-approved when used correctly, there have been new concerns. Some studies have shown that these additives are related to behavioral issues in children, especially with regards to hyperactivity.

FDA Comissioner Dr Marty Makary stated that American children have long been "living in a toxic soup of synthetic chemicals" and stressed the importance for cleaner food labels.

To deepen the understanding, the FDA will partner with the National Institutes of Health (NIH) to study how food dyes and other additives impact children's health and development.

Political Backing and Public Campaign

The Trump administration, under the banner of its health campaign “Make America Healthy Again,” has thrown its weight behind the plan. Robert F. Kennedy Jr., who heads the HHS, has long criticized artificial food chemicals. He stressed the lack of transparency and research on many of these additives, stating, “Four years from now, we are going to have most of these products off the market—or clearly labeled so you know what you are buying.”

Industry Reaction and Consumer Response

So far, food manufacturers have not been legally compelled to remove the dyes, but the government is working closely with them. Kennedy noted that industry leaders have shown a willingness to cooperate, recognizing the growing consumer demand for safer, natural ingredients.

Public health and environmental groups, such as the Environmental Working Group (EWG), have welcomed the move, calling it “long overdue.” Some states, like California and West Virginia, have already imposed restrictions on artificial dyes in school meals and packaged foods.

However, not everyone supports the change. The Consumer Brands Association has raised concerns about removing FDA-approved ingredients, urging that food policy remain rooted in scientific evidence.

White pumpkin or Ash Guard is a considerably rare vegetable which is packed with nutrients. It is rich in Vitamins A, B6, C, E and other important minerals. This makes it a perfect pick for those battling high cholesterol and heart issues. Research proves that it also acts as an antidepressant, promotes eye health, and is beneficial for people with asthma. They also help treat peptic ulcers, reduce inflammation, and have anti-ageing effects. All the aforementioned benefits are carried to its juice as well.

Here's What Is Special About Ash Guard Juice?

1. Rich in Nutrients

White pumpkin juice is a powerhouse of essential nutrients, including vitamins A and C, potassium, and iron. Vitamin A is crucial for maintaining healthy vision and supporting immune function, while vitamin C acts as a potent antioxidant, aiding in tissue repair and enhancing the immune system. Potassium helps regulate blood pressure and supports heart health, and iron is vital for oxygen transport in the blood. Incorporating white pumpkin juice into your diet can contribute to overall well-being by providing these essential nutrients. citeturn0search0

2. Powerful Antioxidants

White pumpkin juice is rich in beta-carotene, a powerful antioxidant that combats free radicals in the body. Free radicals can cause oxidative stress, leading to cellular damage and contributing to chronic diseases. By neutralising these harmful molecules, beta-carotene helps protect cells, supports overall health, and may reduce the risk of certain diseases. citeturn0search0

4. Radiant Skin

Packed with vitamins and antioxidants, white pumpkin juice promotes healthy and glowing skin. The nutrients help combat skin damage caused by environmental factors, reduce signs of ageing like wrinkles and fine lines, and improve overall skin texture and appearance. Regular intake can lead to a more youthful and radiant complexion. citeturn0search0

5. Boosts the Immune System

Rich in vitamin A, white pumpkin juice supports the immune system by enhancing the body's defense mechanisms against infections. Vitamin A also plays a role in maintaining healthy mucous membranes and skin, which serve as barriers to pathogens. Additionally, it supports vision and helps prevent eye diseases, including night blindness and age-related conditions. citeturn0search0

6. Organic Energy Enhancement

White pumpkin juice serves as a natural energy booster without the drawbacks of caffeine. Its nutrient-rich profile provides sustained energy levels throughout the day, making it an excellent choice for those seeking a refreshing and nutritious beverage to combat fatigue and enhance overall vitality. citeturn0search0

7. Reduces Inflammation

The anti-inflammatory properties of white pumpkin juice help in reducing inflammation in the body. Chronic inflammation is linked to various health issues, including arthritis and heart disease. By incorporating this juice into your diet, you may help alleviate inflammation-related symptoms and promote overall health.

How To Prepare A Refreshing Ash Guard Juice At Home?

To make white pumpkin juice, start by peeling and deseeding a fresh white pumpkin. Cut it into small cubes and rinse them thoroughly. Add the cubes to a blender with a little water to ease blending. Blend until smooth, then strain the mixture using a fine sieve or muslin cloth to remove pulp. For enhanced taste, you can add a pinch of black salt, a squeeze of lemon juice, or a few mint leaves before blending. Serve the juice chilled. It’s best consumed fresh to retain maximum nutrients and flavour. Avoid adding sugar to keep it healthy and natural.