Luke Coutinho talks about launching PM Modi-inspired Bharat Dish: ‘When we fall sick, it’s expensive…’

With seasonal superfoods like “PM Modi’s favourite millets”, sattu, makhanas, white makkhan, turmeric, and winter greens, known for their gut-healing and immunity-powering properties, the Bharat Dish is a vegetarian menu, “thoughtfully designed to balance macronutrients, meet protein requirements, and harness the power of local ingredients and Indian superfoods”.

Coutinho launched it as part of the recently concluded NXT Conclave helmed by Rajya Sabha MP Karthikeya Sharma. “We were invited as one of the only global leaders to represent India in health where we were asked to make this Bharat Dish and share it with the Prime Minister’s Office for his approval,” said the lifestyle coach, who met PM  Modi after the dish was green-lighted.

All meals should have protein (Photo: Freepik)

“The idea of the dish is to get inspired by the lifestyle and dietary habits of our Prime Minister at a time when everyone’s running behind some fat diets or quick weight-loss plans,” said Coutinho. On his monthly radio programme Mann Ki Baat too, PM Modi had addressed the pressing issue of tackling obesity and highlighted its link to chronic diseases such as hypertension, diabetes, and cancer.

The lifestyle tips, inspired by his disciplined routine form the acronym MODI and comprise yoga, exercise, and deep sleep, with a focus on emotional and mental health.

M- Movement & Exercise

*Your body thrives on movement; train it holistically.
*Yoga, pranayama, and meditation originated in India—incorporate them into your daily routine.
*Walking is a superpower—combine it with yoga, breathwork, and strength training.

O- Overall Nutrition

*Balance your plate with carbs, proteins, healthy fats, and micronutrients. Choose whole foods; vegetables, fruits, millet, whole grains, and high-quality protein.
*Enjoy meals mindfully; pay attention to portion sizes and avoid overeating. Stay adequately hydrated.
*Prioritise home-cooked food—outside meals can be an occasional treat. Make use of the treasure of Indian superfoods, local ingredients, and spices.

D- Deep Sleep and Discipline

*Sleep is a powerful tool for health and recovery across ages—prioritise deep, restful sleep.
*Avoid gadgets and screens at least 45 minutes before bed to improve sleep quality.
*Meditate and practice deep breathing before bedtime to calm the mind. Engage in prayer, gratitude, or journaling to rest.

I- Inner and Emotional Well-Being

*Wake up and step into natural sunlight; walk, practice yoga, mindfulness or simply breathe in fresh air. Meditate, pray, or practice deep breathing and pranayama to cultivate inner peace.
*View stress as a challenge to overcome, not as a threat.
*Keep learning, stay curious, and invest in personal growth.

Coutinho, who has been working in the wellness industry for over 13 years, explains that these tips will help improve the overall lifestyle in our country. According to him, PM Modi believes that to recover from diseases, we should invest in prevention. “And so his concept of Made in India, Heal in India, allows us to drive nutrition, exercise, sleep and emotional wellness within our country,” he said.

One of the ambassadors of Fit India since November 2020, Coutinho says that this new chapter is only an extension of an integrated lifestyle that he has always been propagating. “I have always been a proponent and pioneer of lifestyle medicine. I believe that we don’t need just nutrition alone or exercise. It has to be integrated. So it was absolutely a privilege when Prime Minister Modi said, ‘Luke, it is lifestyle that works’. I believe I have been recognised for this,” he said.

“It is a mix of everything, good medicine, good nutrition, good exercise. So he also said very clearly that this is what the country needs, lifestyle to prevent, and lifestyle to heal and recover. So I believe it’s all come together now. We have a lot of work on hand to take this across the country in the simplest way possible. And more important than just the knowledge, like Prime Minister Modi says, we need to get people to actually start doing these little things.”

 

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Coutinho and his team have also curated a special Modi-ji lunch and dinner menu centered around Indian superfoods to make it “holistic, nutritious, and powerful”. The booklet will soon be available in different languages for free download across the country and people will have access to the recipes and lifestyle tips.

Recently, PM Modi recommended reducing edible oil consumption by 10 per cent as a small but impactful step towards a healthier lifestyle while stressing on home-cooked food. Coutinho too echoes this, stating that mindfulness in eating habits is the need of the hour. He wants people to realise the “simplicity of making simple lifestyle changes that is the dire need of every Indian now”.

“And if you make lifestyle changes, it’s not expensive. When we fall sick, it’s expensive,” he asserted.

The lifestyle coach also wants Indian citizens to take personal responsibility to make better choices when it comes to food, to do a little bit of exercise, slowly increase sleep, and use meditation and yoga, especially when stressed. “These things don’t cost money, and so I would want the country to take that action, which is very important. The right content is very important, and doing these little things consistently is very important,” he shared.

Walking is essential (Photo: Getty Images/Thinkstock)

Coutinho stressed that the priority is combating obesity and diabetes through awareness and lifestyle education. “So that is phase two of this initiative that we are going to continue to work on,” he said.