- Fill up on fruits, vegetables, and whole grains.
- Think of meat as a side dish instead of as the center of your meal.
- Try main dishes that feature whole wheat pasta, brown rice, beans, and/or vegetables. Or create low-meat dishes by mixing pasta, rice, beans, and vegetables with small amounts of lean meat, poultry, or fish. An example is bean soup flavored with a small amount of lean ham.
- while chaat-ing skip the bhalla in the papri chaat and save yourself 123 kcal. It is deep fried and high on calories. You can have your papri with just grated vegetables (used as garnishing).
- If the chaat stall has boiled channa, then add some, instead of potatoes in your papri chaat.
- Eat your food slowly specially the snacks because the brain transmits the messages quicker when you chew leisurely.
- while ordering a soup , order a clear chinese soup minus monosodium glutamate.
- Ask for a wholewheat noodles or whole wheat pasta. It will increase the fibre content of your meal and make it healthier.
- In chinese cuisine, go for a steamed rice or steamed veggies. Select sauted stuff over fried.
- At the table, use more white/black pepper than salt for flavrouring food. This will reduce the chances of water retention and weight gain.
- Avoid the steamed corn (they are frozen and packaged). Always look out for a freshly roasted corn.
- Carry a pack of roasted gram or nuts in your bag. They give you an instant energy boost without too much fat intake. Apart it acts as a wonderful snack.
- In drinks, go for calorie-free drinks such as iced tea or club soda with a twist of lime. Sugar free juice (like real active) is another good option as it has added nutrients and vitamins.
- how to resist chocholate: Get a chilled milkshake , stirred with drinking chocolate.
- Use cooking methods that require little or no fat. You can bake, broil, steam, roast, poach, stir-fry, and microwave. You can sauté in very small amounts of oil or use broth, cooking sherry, wine, or even water. Eat the strach free boiled rice.
- Trim off fat from meats before cooking. Drain off fat after you brown it. You can reduce the fat in hamburger by rinsing it under water after browning.
- Instead of white sauce, opt for tomato base and save yourself 55kcal(veg) and 10kcal(non-veg). And if you want to have home made white sauce on your pasta then use toned milk and low fat cheese.
- Chill soups and stews after cooking so that you can skim off the hardened fat.
- The 5 to 8 teaspoons of fats and oils allowed per day can be used in cooking and baking and/or in salad dressings and spreads.
- Cut on the sweets by opting for sugar free chocolates, fat free icecreams, fruits (like musk melon, mango) .
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HEALTH AND FITNESS
Good information help full for weight lose i have some other points and i want to add them......... # Set Rules and behavioral goals # Utilize both diet and exercise * Diet to lose weight * Exercise to keep weight off * Shift stress relief from eating to exercise # Learn what and how to eat * Make eating right a lifetime habit o Permanent weight management is a skill o Do not rely solely on discipline or will power * Fill up on nutritious foods o See Dietary Guidelines o Eat protein foods most meals and snacks (Rationale) o Eat at least 5 servings of fruits and vegetables o Drink water throughout the day (Rationale) * Don't lose control o Eat regular meals and snacks + Have a variety of health food always available o Do not eat just what is convenient + Don't have processed snack foods available # Throw them away, give them away, don't buy them. + Eat before being around processed snack foods # eg: party, shopping, etc. o Factors that increase food consumption + proximity + convenience + larger servings or additional food on table + larger serving container or plate + larger serving utensil + distractions # watching TV # eating in car + not seeing remains what you've eaten # used serving plates, eaten food portion, bones, seeds, etc # restaurant server takes plates Natural therapies
good points... do keep
good points... do keep updating it with some new ones!