As the new year settles in, culinary experts are moving away from restrictive dieting toward more intuitive and natural eating patterns. In a recent chat with Mid-day, several Mumbai-based chefs shared their personal hacks for staying healthy during the winter session of 2026, offering a fresh perspective on how we can approach our plates .

The Rainbow Rule

Chef  emphasizes the importance of "eating the rainbow." For him, filling meals with naturally colorful fruits and vegetables—red carrots, green spinach, orange sweet potatoes—is a simple way to ensure a variety of nutrients. Winter is the perfect time to do this because seasonal produce is at its peak. Keeping cooking techniques simple (steaming or light sautéing) allows the natural flavors to shine and preserves the nutrients needed to fight off winter bugs .

The OMAD Approach

Chef Rahul  has adopted a more extreme but effective hack: OMAD (One Meal A Day). He clarifies that for him, it wasn't about calorie restriction but about changing his body's chemistry. By eating one substantial meal, his body began craving simpler, whole foods rather than processed snacks. This approach naturally aligns with the body's winter rhythm, where digestion slows down, and energy conservation is key. He also recommends a homemade chilli chicken hack—poaching the chicken instead of deep-frying it, and tossing it with garlic and onions for prebiotics .

Meal Prep is Key

Chef Jasleen Marwah swears by meal prep. Having cooked vegetables, rice, and proteins ready to go removes the daily stress of figuring out what to eat. This prevents the temptation to order unhealthy takeout on cold, lazy evenings. A simple stir-fry or a comforting soup can come together in minutes, ensuring you wake up the next day feeling nourished rather than regretful . Chef Lakhan Jethani adds the "KISS" (Keep It Simple, Silly) principle: starting the day with turmeric and pepper water, followed by a protein-forward breakfast, and ending with a light soup dinner .