Eat smart, stay healthy

Can’t resist craving for your favourite dessert? Well, the key to healthy eating is not what to eat but how much to eat. “It is absolutely alright to have the delicious cup of pudding when you get a craving.

However, make sure that you maintain a balance between healthy eating and food cravings,” says Pavithra N Raj, Dietician Executive, Columbia Asia Referral Hospital.

“Whenever people start putting on extra calories they often try to avoid sweets or decrease their portion size, considerably. This, a lot of times can make them feel weak and sluggish. It is important to ensure that you do not suppress your hunger and have the right portion of meals that are full of healthy ingredients,” she adds.

Read on as Pavithra suggests 10 ways to right size your portion of diet so that you enjoy nutrition in every bite:

• Prepare small meals: Prepare small and nutritious meals. Avoid preparing extra as you would land up eating the leftovers, which will add extra pounds.
• Ensure small servings: For every meal start with small servings. Remember you could always take more if you still feel hungry.
• Eat slowly: Eating slowly does not only help in chewing the food better but also lets you enjoy the taste. When we eat food fast we tend to eat more without realising. Eating at a slow pace helps your body digest the food better.
• Have regular small meals: Instead of eating one big meal, make sure that you eat smaller meals at regular intervals. This helps the body to register how hungry you are and helps in avoiding extra food.
• Always eat out of plate: When food is eaten off the plate you get to know how much you have eaten. Eating out of the bag can be misleading and lead to more calories.
• Share your food: Sharing your food can also help you avoid eating extra food and ensures fewer calories.
• Replace packed foods with healthy foods: Whenever you eat packed foods make sure you make up for it by eating healthy at the same time. This can be done by involving an apple or orange in your diet.
• Load on fruits and vegetable: Gorge on boiled veggies and fresh fruits as part of your meal. A box full of veggies will not only ensure nutrition but will also help in cutting calories.
• Have king size breakfast: It is always said to have a king size breakfast. Do it right by including salads,
• fruits, milkshakes instead of oil and extra butter. Even simple food can be made tasty with a pinch of chat masala.
• Be regular: Make sure you involve healthy eating in your day-to-day life. Start slowly and inculcate healthy diet on a regular basis. Remember regular eating habits have a great role to play in managing the calorie intake.