carry the right snacks and have the right options to avoid giving into unhealthy food.
Balance by allowing yourself two-three grain- or cereal-free days a week. Step up a serving or two of fruits or low-fat dairy on these days.
Also, beware of sugars in sweets and drinks. Instead, celebrate with healthier sweets such as natural dry fruits, honey-coated, chocolate-coated, jaggery-coated or caramelised nuts, dark chocolates rather than high calorie sweets.
Most importantly, maintain a food diary and try to take some time out to exercise.
Think before you Drink
Limit alcohol consumption. One to two small drinks for men and one for women, thrice a week is acceptable.
All spirits like whisky, vodka, rum, gin, wine are approximately equal in calorie content (90-120 Kcals.) and can be taken. Beer is best avoided on a regular basis.
For a long evening, space out your drinks with a clear liquid like water or soda. Else, dilute your drinks. A spritzer (wine with soda) can help you go a long way.
Avoid cocktails and mocktails. Tomato juice or virgin mary is a good option but for those who are salt sensitive it may lead to water retention.
Moderate intake is not an average of seven drinks per week, when there are six days of abstinence followed by seven drinks in one night. Binge drinking is asking for trouble.
For those who drink regularly, servings of grains/cereals may need to be further cut-down. Cut one serving of grain/cereal for one drink.
Ishi Khosla is a former senior nutritionist at Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being, one should integrate physical, mental and spiritual health. According to her: ďTo be healthy should be the ultimate goal for all.Ē