Fitness coach Raj Ganpath has highlighted four types of foods that people can prioritise in their regular diet to support overall health, strength and fitness. With nutrition advice often focusing on foods to avoid or restrict, Ganpath said the emphasis should also be on consistently including nutrient-rich foods that provide protein, fibre, vitamins and minerals. He shared his recommendations in an Instagram video, explaining why these foods can be useful as part of an everyday eating pattern.

The first food group he recommends is green vegetables, particularly leafy greens. According to Ganpath, these foods are relatively low in calories while providing substantial amounts of fibre, vitamins and minerals. Green vegetables can also add volume to meals and may help people feel fuller. He suggested having some form of green vegetable every day, even when leafy greens are not available, pointing to nutrients such as vitamins A, C, E and K as well as other essential minerals.

The second recommendation is milk or yoghurt, which Ganpath described as useful sources of protein and other important nutrients. Dairy products can contribute calcium and vitamins such as B12 and B2 to the diet. He particularly highlighted their importance for people following vegetarian diets, for whom regularly consuming milk or yoghurt can be one way to add protein and other nutrients to their meals.

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Ganpath's third recommendation is to include high-protein foods that are relatively low in fat. His examples included meat, seafood, eggs, low-fat paneer and protein powder. He said people often do not consume enough protein and should therefore make it a priority. Rather than limiting protein to occasional meals, he suggested including a suitable protein source with at least one meal and, ideally, making it part of every meal depending on individual dietary requirements.

The fourth category on his list is lentils, legumes and beans. These foods provide plant-based protein along with substantial amounts of fibre and can contribute to feelings of fullness. Ganpath described them as practical everyday foods that can be incorporated into a variety of meals. Their combination of protein and fibre can make them a useful part of a balanced diet, particularly for people looking for filling and nutrient-dense food choices.

Ganpath concluded that consistently including these four categories of food on most days could help people improve how they look, feel and function over time. However, individual nutritional needs can vary depending on factors such as age, activity level, health conditions and dietary preferences. His recommendations were shared as general fitness and nutrition guidance on social media and should not be treated as a substitute for personalised advice from a qualified healthcare or nutrition professional.

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