Eat Smartly this Festive Season
We believe that keeping fit, trim and slim is not a will power game but being smart and knowing and using some basic nutrition facts.
The first big rule is to see that you eat every meal and never be in a state of low energy or calories. If you get out into your day with only a coffee, or a glass of milk or just some fruit, you will be low on energy by 11am. A chemical in your brain called serotonin will register this lowness just like your petrol indicator in your car moves the red needle towards E for empty or low on petrol.
Then just as you would rush to any petrol station for a fill up, your hands will grab any food coming your way to fill you up. At such a point you will not have the mental resolve to say ďI must look for a low calorie snack like fruit or buttermilkĒ. You will simply indulge in all the rich goodies available at every nook and corner around you.
So make sure you have eaten a properly balanced breakfast of cereal and milk or bread and egg or idli and sambar, etc. Then carry an apple or orange with you as you step out to do your Diwali shopping. Similarly do not skip lunch for any reason. Many who happen to snack on something rich at 11am tend to skip lunch. So do many who plan to party at night. This is very harmful as your lunch must be the main meal of the day with a good balance of carbohydrate and protein food. If you miss this important meal you lose muscle tissue from your body and there by destroy your body composition and cause your skin to sag and wrinkle.
Also all those who skip or skimp on lunch end up binging (overeating) at 6pm or at dinner. This is the worst thing one can do as your calorie requirement at night is only 20% of your total calorie intake for the day. When you miss meals and end up eating 70% of the food for the day at night. 20% will be burnt and 50% stored. This is one of the leading causes of obesity and other conditions like hypertension, heart disease, diabetes, etc. in the world today.
So we advise that you eat a balanced lunch of roti or rice with dhal, veggies, curd, salad and non-veg too if necessary. Then have tea and maybe a Marie biscuit or two at 4pm and at 6 or 7pm have a fruit. If going out to a party, donít step out on an empty stomach. Have a glass of skimmed milk or a buttermilk, a bowl of fresh salad plus yogurt or a fruit and yogurt or even an egg white and whole wheat bread sandwich is advised if you have a very long night ahead.
This snack should help you to tide past all those very rich and fatty starters and get you straight up to the main course of the dinner. If you must have a starter donít go beyond 1 or 2 pieces. The main course is always safer than making a meal of fatty starters. At dinner try to ensure that half your plate is covered with salad. Avoid fried items. Have at least 2 portion of carbohydrate food, i.e. 2 slices of whole wheat bread or 2 phulka or 1 c pasta, etc. have a protein serving of dhal or channa or one piece of chicken or fish. If you must taste something rich do a very small amount. Deserts are very fattening so do a spoon or two for taste from your spouse or partnerís bowl but avoid a whole portion. Its holiday season but the biggest secret to keeping trim is to not give your walk a holiday. Walk everyday anytime, anywhere, but donít miss that walk.