Are you getting adequate calories every day? Or are you getting more calories than your body actually requires? Many of us are so caught up in the stress of daily life (and other things) that we tend to overlook what exactly goes on our plate. Add to that unhealthy snacking, and you end up having an unhealthy lifestyle. However, healthy eating (and snacking) doesn’t mean that you sacrifice taste. You can have healthy substitutes that are tasty as well as nutritious. And snacking can actually be beneficial if one makes the right choices. According to clinical nutritionist Dr. Nupur Krishnan, “By choosing nutritious snacks, people can not only satisfy their hunger pangs but also get additional nutrients required for healthy living. The idea isn’t to ban snacks but to plan them well. Healthy snacking boosts energy levels helps in concentration and makes one more productive. It also distributes the calories required by the body evenly throughout the day. Snacks don’t have to be fattening. Eating a low-calorie snack during a long stretch between meals is ideal. Excessive snacking can result in sluggishness at work, so one must be careful to choose low-calorie snacks and eat them in small amounts. A good option would be to consume a low-calorie snack before an evening out when calorie-loaded foods will be served.”
Dietician and sports nutritionist Deepshikha Agarwal says, “One can substitute puris with plain polkas and instead of heavy vegetarian curries, opt for simply cooked dals like moong dal, Toor dal etc. Substitute biryani with vegetarian pulao since biryani gravies are high in saturated fat. One plate of biryani has 385kcal. Instead of cold drinks, drink a glass of buttermilk or coconut water. The ill effects of unhealthy food consumption include:
– Weight gain – Ailments like acidity and constipation – High blood pressure due to increase in the salt intake. – Deficiency of important nutrients. – Excess consumption of oily and fast foods can also have a negative effect on the quality of your skin.”
– Steamed idlis – Coriander chutney – Thoroughly washed raw salads (without dressing) – Clear soups – Coconut water, lime water – Plain soda – Unsalted buttermilk – Vegetable and paneer sandwich – Roasted chana – Fresh fruit salad without cream – Sukha bhel without sev puri – Sada dosa / masala / onion / Rava dosa – Fish curry (with rice flour gravy without coconut) – Tandoori roti – Khada pav bhaji (pav without butter) – Air-popped popcorn – Figs bar, fruit bar – Fresh cut fruit or fresh fruit juice – Fresh seasonal soup
Idli fry, butter idlis, medu vada, appams, etc. – Coconut chutney – Salads with dressings like mayonnaise, olive oil, etc. – Soup with cornflour, butter, etc. – Milkshakes – Cold / hard drinks – Sweet lassi – Toast sandwich, cheese sandwich, burgers, pizzas – Peanuts, fried chana dal – Fruit juices, ice creams, falooda – Mitha bhel – Dosas with butter / ghee – Fried fish / fish with coconut gravy – Butter naan, stuffed parathas, kulchas, missi rotis etc. – Mashed bhaji, masala pav – Microwave popcorn with high fat – Granola bars, candy bars often loaded with sugar and fat. Read labels carefully to find hidden sugar and fat – Fruit drinks Canned and dried soups have high levels of sodium.