Fruit at night, hot food in plastic, post-meal chai: Doctor weighs in on 3 common health rules

Prachi Sodha, a nutritionist and weight-loss coach, shared three common health rules that families should follow. Sodha emphasized that healthy habits are about making small, consistent choices rather than striving for perfection. She advised against consuming fruit at night, cautioned about putting hot food in plastic containers, and recommended waiting 45-60 minutes after meals before having tea or coffee to enhance iron absorption.

However, Dr Himika Chawla, a Senior Consultant at PSRI Hospital, explained that the timing of fruit is less crucial than the overall dietary pattern. Chawla stressed that eating fruit at night is not inherently problematic for healthy individuals, as the fibre in whole fruit slows down the release of sugar into the blood. The focus should instead be on portion size, total carbohydrate intake, the overall diet, and an individual's metabolic health.

Dr Chawla clarified that heating food in plastic containers can lead to chemical leaching, and families should use food-safe, microwave-friendly containers or alternatives like glass or stainless steel. For very hot food, glass or stainless steel are practical choices. Additionally, Chawla cautioned that individuals with iron deficiency, anaemia, pregnant women, those with heavy menstrual bleeding, and those with low dietary iron intake should avoid consuming tea or coffee immediately after an iron-rich meal or supplement.

For these groups, waiting an hour or two before having tea or coffee can help improve iron absorption. Pairing plant-based iron sources with foods rich in vitamin C can also enhance iron absorption.