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Eating healthy isn’t rocket science, and while cooking all your meals from scratch is a surefire way to understand what you’re putting into your body and make healthy choices, it’s not always possible, especially if you can’t find the time. To cook. However, with a few simple steps, you can ensure that your food is nutritious without much effort.
Huda Sheikh Khan, Clinical Dietitian, Nutritionist and Certified Diabetes Educator, who shares nutrition tips on Coto, a women-only social community platform that seamlessly blends digital entrepreneurship with community interactions, shares her top tips to ensure every meal is an ideal balance. by doing Nutrition and Taste:
- Organize your meals: Creating a schedule for your meals helps you see what you will eat each day of the week and prevents you from making bad decisions at the last minute.
- Stock up on healthy foods: Make sure you have enough wheat crackers, fruits, vegetables, unsalted nuts and seeds, makhana, fried chickpeas, peanuts and other nutritious items on hand.
- Maintain a healthy digestive system by drinking enough water throughout the day. Constipation, bloating and acidity problems may occur if you consume large amounts.
If you usually eat out or order in, here’s how you can make your meals healthier:
1. For breakfast: Choose non-fat, baked, minimally sweet or fried options. Avoid sugary cereals, packaged juices, refined flour and spicy foods. Include foods like upma, poha, chilla, dosa, pancakes (whole wheat, no sugar), no-add-sugar muesli and milk, fruit, eggs on toast, yogurt cups, chia pudding, etc.
2. For lunch and dinner: Start your meal with at least half a plate of fried vegetables or salad. You can choose soup (without cream or cheese) to fill you up at the start. Opt for veggie-based entrees or baked/roasted/grilled cheese, chicken, fish, tofu, etc.
3. Choose non-fatty foods and avoid creams, sauces or heavy gravies. For example, if you want to eat pasta as a meal, choose a vegetable option instead of a creamy white/pink sauce.
4. For sides, choose salad instead of grilled or fried chicken/cheese.
5. At restaurants, request smaller portions wherever possible. If not, eat half the meal. Pack the leftovers, and you can eat them for your next meal.
6. For dessert, choose chia pudding, fruit with yogurt or if you want something cold, a sorbet.
7. At fast food joints, choose sandwiches and wraps without mayo, cheese and heavy sauces. Try to include more vegetables in your diet and replace fatty sides with healthy salads or fruit bowls. If allowed, order from the children’s menu as these will be smaller portions of food that will satisfy your cravings while ensuring fewer calories enter your body.
8. If possible, opt for subscription boxes through healthy food delivery platforms so that you get nutritious, balanced meals at your doorstep.
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