John Abraham and Shilpa Shetty's fitness trainer shares three easy eating habits to delay aging and get youthful skin

Celebrity fitness trainer Vinod Channa, who trains Business tycoons Ambanis, and Birlas, and Bollywood celebrities like John Abraham, Shilpa Shetty, has shared three eating habits that he says can help delay aging and support youthful skin, energy, and overall well-being. In a recent blog post, Channa focused on nutrition as the key to preserving youthfulness and long-term health.

His suggestions include a balanced diet rich in essential nutrients, reducing intake of processed foods, and adopting mindful eating habits.

1. Embrace a nutrient-rich diet for youthful health

Channa recommends a diet that includes proteins, complex carbohydrates, fiber, essential fats, and a wide variety of fruits and vegetables.

“Looking and feeling younger starts from within,” Channa writes. He suggests including:

• Protein sources such as lean chicken, fish, legumes, ricotta, low-fat dairy, and soy-based products for skin cell repair and muscle tone.
• Complex carbohydrates like oats, brown rice, barley, and quinoa to provide sustained energy and prevent fatigue.
• Fiber, vitamins, and minerals from vegetables including leafy greens, red or orange vegetables, and legumes to support vitality.
• Essential fats such as polyunsaturated fatty acids from fish, olive oil, canola oil, nuts, and seeds to maintain skin elasticity.
• Fruits like berries, apples, papayas, citrus fruits, and seasonal produce to supply antioxidants and promote a natural glow.

2. Cut down on junk and empty-calorie foods

Channa advises reducing intake of highly processed and sugary foods to once every 10–15 days. These foods, he says, contribute to inflammation, oxidative stress, and skin damage.

“Junk and empty-calorie foods are the real culprits of premature aging,” he writes.

He suggests avoiding:

• Refined flours and oils that may speed up aging processes.
• Sugary drinks and snacks that damage collagen and elastin.
• Excessive alcohol, which dehydrates the skin and increases wrinkles.
• Fried and packaged foods containing trans fats and excess sodium.

3. Practise mindful eating for long-term wellness

Channa describes mindful eating as a critical habit for maintaining youth and improving overall well-being.

“Being conscious of your eating habits prevents binge eating, improves digestion, and helps regulate metabolism,” he notes.

Key practices include:

• Eating slowly and paying attention to flavors and textures to prevent overeating.
• Observing body cues to understand how different foods affect energy and digestion.
• Expressing gratitude for food as a way to promote mental well-being and enhance the eating experience.

A lifestyle approach to aging well

Channa emphasises that small but consistent changes in daily eating habits can support long-term health and visible youthfulness. A balanced diet, reduced junk food intake, and mindful eating form the core of his recommendations.

Disclaimer: This article is based on information from Vinod Channa’s official blog. Readers are advised to consult healthcare professionals before making any significant dietary changes.