J.How to order when eating out.

How To Order When Eating Out

· Eat something healty before going out,so you will not be tempted to eat more when at the restaurant.

· Read the menu carefully to judge which are the least fatty foods.

· Choose clear soups instead of creamy ones.Clear soups are just as nutritious

and filling but don’t contain as much fat.

· Green salads and veggies with low fat dressings are deliciously refreshing

and contain lesser fat.Lemon juice,salt,pepper and vinegar are great low-fat

dressings.Avoid potato and macaroni salads as they are high in calories.

· Choose grilled,steamed or poached foods over those with rich,creamy

gravy/sauces.

· Choose tandoori roti,rumali roti or missi roti over breads with high butter

content.

· Grilled items like tandoori chicken pasta with tomato sauce and paneer

tikka make great entrees.

· Specify that you would prefer as little use of butter and oil in your dishes.

· Try to resist ordering dessert,but if you must,then choose fresh fruit or frozen

yoghurt.

· While traveling for business or pleasure,pre-plan meals and snacks to

reduce stress and to keep your energy high.Take along mineral water,iced

tea,vegetable juice and some low fat snacks like whole wheat

sandwiches,salad and fresh fruits.

I.Healthy Cooking

Healthy Cooking

· Avoid frying foods;instead grill,steam or boil food to minimize fat content.

· Wash vegetables before chopping them to prevent loss of water soluble nutrients like Vitamin C,Riboflavin,Thiamin and Niacin.

· Avoid use of baking soda while cooking pulses and vegetables as soda inhibits the absorption of calcium.

· Avoid repeated washing of rice and pulses,as valuable nutrients are lost in the process.

· Preserve vitamins in food by cooking whole vegetables in their skin.

· Substitute cream with skimmed yoghurt,as it contains less fat.

· Seasonal vegetables and fruits have the highest nutrient content so include them in your diet as often as possible.

· Use non-stick cookware and minimize the oil content in your food.

H.Add fibre to your diet

Add Fibre To Your Diet

· Include a lot of fruits and fresh vegetables in your diet;these not only

detoxify the body but are good for the skin too.

· Substitute fruit juice with actual fruit,for fibre in your diet.

· Never overcook vegetables.They are healthiest when eaten raw.

· The skin of fruits and vegetables,like apples and baked potatoes,are good for

you.Remember to wash them before consumption.

· Choose whole grain cereals,whole wheat bread,whole pulses and brown rice

instead of highly refined alternatives.

G.Eat Right

Eat Right

· Never skip a meal.Doing so will reduce your BMR [Basal Metabolic Rate.The body composition analysis defines your BMR.This is the energy utilized by the individual to carry on vital body functions when at rest.],making you inactive.You will tend to over-eat at the next meal.Instead,have smaller,more frequent meals at regular intervals.

· Always have breakfast,as it is the most important meal of the day.It is that time of the day when your nutrient requirements are the highest and a proper breakfast will energise you throughout the day.

· Don’t fall asleep soon after dinner,as sleep slows down the body’s metabolism and you read to burn fewer calories and accumulate fat.Instead,have a light and early dinner and give yourself a 2 to 3 hour gap before going to bed.

E.What count as one serving.

What Counts As One Serving?

The amount of food that count as one serving is listed below.

You eat a large portion,count it as more than one serving.Be sure to eat at least the lowest number of servings from the five major food groups listed below.You need them for vitamins,minerals,carbohydrates and proteins they provide.

Milk,Yoghurt and Cheese- 1cup of milk or yoghurt or 45gms of cottage cheese/paneer.

Dry Beans- ½ cup of cooked dried beans

Vegetables- 1cup of raw leafy vegetables or ½ cup of other vegetables (cooked or chopped raw),3/4 cup of vegetable juice.

Fruits- 1 medium apple,banana,orange or ½ cup of chopped,cooked or canned fruit or ¾ cup of fruit juice.

Bread,Cereal,Rice and Pasta- 1 slice of Brown Bread or 30gms of ready-to-eat Whole Cereal or ½ cup of cooked Whole Cereal,or Brown Bread

F.Gear up your neutral habits

Gear-Up for a Neutral Eating Habit

· Avoid acid forming foods.
Certain foods like sausages,nuts,macaroni and spaghetti are acidic in nature.

· Take Alkaline foods.
Foods of the alkaline range are primarily plant derived.The most effective are spinach,molasses,celery,carrots and dried beans.

· To put your body in the neutral state,increase your fruits and vegetables intake.

· Raisins,when soaked in water at night and consumed in the morning,are an excellent way to combat acidity.

· Mixed carrot and cabbage juice[both equal quantity] also help in reducing acidity.