70 to 80% Is Diet: Dr Shriram Nene's 6 Healthy Habits

"Nutrition is probably 70 to 80% of the equation." That's how heart surgeon Dr Shriram Madhav Nene sums up good health.

He is also Madhuri Dixit's husband, and in an interview with Mashable India, reported by Hindustan Times, he shared 6 habits the couple follow. None of them need expensive equipment, a strict diet or the latest wellness trend.

Quick answer

• Dr Nene says food is 70 to 80% of health, so planning meals and watching portions comes first.
• A walk after meals, building muscle with simple home moves, and a fixed sleep routine are his other basics.
• He warns against chasing every new health trend and treating yourself as a guinea pig.
• You don't have to give up Indian favourites; he experiments with lighter versions but still practises portion control.

Why Dr Nene starts with the basics

Dr Nene's core idea is that small, everyday choices make a real difference to long-term health.

"Body likes consistency. It doesn't like fads," he says. He applies that line to sleep first, but also to health habits in general.

That makes his list easy to follow. Each habit is something you can start this week, at home, without buying anything.

Habit 1: Make nutrition the priority

Of all the habits, this is the one Dr Nene weighs most. He puts nutrition at 70 to 80% of the equation, and he says managing it does not mean doing anything extreme.

Dr Shriram Nene estimates nutrition is 70 to 80% of good health

Source: Hindustan Times (Mashable India interview)

His practical tips:

• Don't arrive at meals starving. Being overly hungry makes portions harder to control.
• Plan meals ahead. Knowing what you'll eat helps you make better choices.
• Build a balanced plate. Leafy greens and other fibre-rich vegetables, plus protein and carbohydrates.

The focus is on variety and balance, not cutting out whole food groups. For an Indian plate, that can mean sabzi and a salad alongside dal, paneer, curd or eggs, with your roti or rice.

Habit 2: Walk after meals and move through the day

Modern life involves long hours of sitting, Dr Nene points out, with food and everything else available at the tap of a screen.

His answer is simple. "Even simple things like walking after meals activate your insulin receptors and your muscles and decrease the amount of sugar," he explains.

A gentle walk after eating is one of the easiest ways to add movement to your day. HT also links to a gastroenterologist's view that a 10–15 minute walk after meals can help digestion and ease bloating and gas.

Habit 3: Build muscle, even without heavy weights

Dr Nene stresses keeping your muscles strong, especially as you get older. And he says you don't need a gym or heavy weights to do it.

"Even if you do simple things with coffee cans and things like that, you're building muscle," he says.

The message is to start small and stay consistent. Depending on your fitness level and health, that could be bodyweight exercises, resistance bands or light weights. At home, a filled water bottle can work the same way his coffee cans do.

Habit 4: Make sleep a consistent habit

Dr Nene describes sleep as the body's chance to recover and consolidate memories. A regular routine matters more than any sleep hack.

His wind-down tips are simple:

• Put devices away before bedtime.
• Keep the bedroom cool.
• Use dim lighting.
• Keep your bed linen clean.

He also suggests slowing down in the evening, instead of carrying the day's activity right up to the moment you lie down.

Habit 5: Be careful with health trends

Wellness advice floods social media every day. Dr Nene's advice is to be choosy about what you follow.

"There's a lot of new things coming. But if you start with the basics and build a strong foundation, then the rest of what you do is going to be in your favour," he says.

He also cautions against treating yourself as a guinea pig. Look for evidence before trying something new, rather than chasing a quick fix.

Habit 6: Enjoy your favourite foods, with portion control

Healthy eating doesn't mean giving up Indian food. In the interview, Dr Nene talked about trying vada pav made with sweet potato instead of potato, and cooked in different ways. He also mentioned a lighter version of sheera.

But he was honest about taste. Comparing the versions of vada pav, he admitted the traditional fried one tasted better than the baked and air-fried ones.

His takeaway is to enjoy food mindfully, watch portions, and pick approaches you can actually keep up.

How to start this week

You don't need to try all 6 habits on day one. A simple order could be:

• Week one: plan tomorrow's meals the night before, and take a short walk after dinner.
• Next: add a few simple strength moves at home, like squats or lifting filled bottles.
• Then: set a fixed bedtime and keep the phone out of the bedroom.

Once these feel normal, the rest of his advice (portions, fewer fads) becomes easier.

Who should be careful

If you have diabetes, PCOS, heart or kidney disease, are pregnant, or have any other condition, check with your doctor before changing your diet or starting strength training. The same applies if you take medicines that affect blood sugar.

FAQs

What does Dr Shriram Nene say matters most for health? Nutrition. He calls it "probably 70 to 80% of the equation", while stressing that it doesn't have to be extreme.

Why walk after meals? Dr Nene says walking after meals activates your insulin receptors and muscles and decreases the amount of sugar.

Do I need a gym to build muscle? Not according to Dr Nene. He says even simple moves with household items like coffee cans build muscle.

Can I still eat vada pav? Dr Nene experiments with lighter versions but admits the fried one tastes better. His advice is mindful eating and portion control rather than a ban.

This article is for information only and is not medical advice. Talk to a doctor before changing your diet or training. HT notes the original report is based on user-generated social media content it has not independently verified.

Sources

• Hindustan Times: Dr Shriram Nene shares 6 healthy habits he follows with wife Madhuri Dixit for better health