Wednesday, June 19, 2019

Eat healthy everyday

Posted On : April 06,2015

Worried your homemade lunch isn’t nutritious enough?

Or that you are gaining weight because of all those after work snacks?

There’s no better occasion than World Health Day to take stock of your diet.

To ensure you’re on the right track,
Ms. Sumita Thomas, Nutritionist with shares a six-step plan to eating healthy every day:

1. Count your calories: The first step towards a healthy diet is to identify your personal health goal, which could be weight loss, maintenance or even weight gain. Then ensure you are consuming the right amount of calories to meet this target. For this, it is important to know the calorie content of your daily diet, including foods both cooked and raw.

Calorie counters, like the one available on personal fitness app HealthifyMe, are useful in this regard. HealthifyMe also offers one-on-one guidance from nutrition experts and a database where you can find calorie information for Indian foods ranging from aloo paratha to chicken tikka.

2. Be smart about your meals: Let’s say you have a 400 kcal budget for dinner. You can either have a slice of chocolate cake and a glass of iced tea or a thali of one tandoori roti, one small bowl of salad and another of dal. Both meals total approximately 400 kcal, but the thali is a balanced, fiber-rich meal, which is what you need when you are trying to eat healthy. So remember, not all calories are created equal.

3. Have 4-5 servings of fruit, vegetables daily: This is the backbone of a healthy diet. The best way to consume fruit is to have it whole; avoid low-fiber fruit juices as much as possible. Dry fruits like raisins or cranberries can also be included in your diet. A daily glass of unstrained vegetable juice is a good source of fiber and nutrients.

4. Don’t order out; whip up quick meals: One of the main reasons why people overshoot their calorie intake is takeaway food. Instead of ordering in, keep frozen, mixed vegetables and rotis handy. Stir-fry the mixed vegetables and heat the rotis for a well-balanced meal in under 10 minutes.

You can also stock up on oatmeal, sprouts and broken wheat (dalia) to make fruity oatmeal porridge or pressure cooked vegetable daliya. Microwaved corn kernels, roasted almonds or boiled chana chaat are tasty and healthy snacks. None of this is tough to execute, but planning is essential.

5. Scale down on salt, switch up your sweets: Instead of binging on desserts, store healthy sweet treats like dry dates, raisins and natural sweeteners like honey or date syrup.  A katori of chilled curd with honey can be had in place of cakes or chocolates.

Too much salt can also cause water retention and weight gain. Lessen the amount used in cooking and use table salt sparingly; add herbs and spices for flavour instead.

6. Drink lots of water: Studies have shown water intake boosts metabolism, so it is important to stay well hydrated. Two litres for women and three for men is a good daily measure. If you’re bored with plain water, opt for weak tea, coconut water, diluted fruit juices and buttermilk.