4 min readNew DelhiMay 5, 2026 07:00 PM IST
Making healthy food choices is often determined by our daily decisions rather than rare indulgences. Recently, Dr. Manan Vora, an orthopaedic surgeon from Mumbai, evaluated five popular foods and provided scores out of 10 for their suitability for regular consumption in a recent Instagram post.
One of his most surprising assessments was of ramen, which received a dismal score of 0/10. He deemed it unhealthy due to its high level of processing, excessive sodium content, and lack of fiber and essential micronutrients. Conversely, he praised seasonal fruits, particularly mangoes, giving them a score of 7.5/10. Mangoes are rich in vitamin A, vitamin C, fiber, and polyphenols, supporting immunity, skin health, and digestion. However, he advised caution due to their high natural sugar content, emphasizing the importance of portion control, especially for those managing blood sugar levels.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Watermelon received a slightly higher rating of 8/10, with Dr. Vora commenting, “(Watermelon is a) hydrating fruit that comprises 90 percent water. It serves as an excellent source of vitamin C, vitamin A, beta-carotene, and lycopene, all of which promote heart health and help reduce oxidative stress. It’s best enjoyed fresh and in its season.” Additionally, he highlighted the benefits of vegetables like broccoli, which he rated 9/10, stating, “Broccoli is abundant in vitamin C, vitamin K, fiber, folate, and sulforaphane—a compound linked to anti-inflammatory and potentially anti-cancer properties.” Interestingly, even Parmesan cheese, often viewed as a guilty pleasure, scored a respectable 8/10 due to its calcium, protein, and vitamin K2 content, which are beneficial for bone health.
To further guide readers in making informed food choices, we consulted an expert.
How should individuals assess if a food is genuinely healthy for regular consumption?
Ashlesha Joshi, a fitness dietitian and nutritionist at Tone 30 Pilates, explains to indianexpress.com, “The health value of a food should be evaluated based on its overall nutrient density and how frequently it is consumed, rather than relying on a singular positive or negative attribute.”
She elaborates that a genuinely healthy choice should provide essential nutrients such as fiber, protein, vitamins, and healthy fats, while avoiding excessive amounts of added sugars, sodium, or unhealthy fats. “It is also crucial to consider how a food fits into the larger dietary picture. Foods high in sugar or sodium may possess some benefits, but they are not ideal for daily consumption and should be treated as occasional treats rather than staples,” notes Joshi.
Are foods like instant noodles or highly processed meals always detrimental?
According to Joshi, foods such as instant noodles are not inherently harmful when consumed occasionally; however, they lack nutritional adequacy. Typically, they are high in sodium, refined carbohydrates, and additives while being low in fiber and protein.
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“Having them now and then is unlikely to cause harm if part of an otherwise balanced diet. Problems arise when they frequently substitute whole, nutrient-rich meals, as this can gradually affect metabolic health and nutrient intake,” the expert warns.
How can individuals maintain a balance between nutrient-dense foods and portion control?
Achieving balance requires attention to both food quality and quantity, according to Joshi. Nutrient-dense foods, like fruits, offer significant benefits, but being mindful of portion sizes remains vital, particularly for calorie-dense items.
“For example, whole fruits are preferred over juices due to their fiber content; however, excessive consumption can still lead to high sugar intake. The best approach is to incorporate a variety of foods in moderate portions, ensuring that meals are well-balanced with proteins, healthy fats, and fiber to promote sustained energy and metabolic stability,” concludes Joshi.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
