Dt. Moumita Kumar
Msc(Foods & Nutrition), D.D.P.H.N.(Delhi University), UGC- Net Qualified
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Healthy Diet
1. Load Up on Fruits and Veggies
Fruits and vegetables are good ,They should fill half your plate at every meal. They are packed with vitamins, minerals, and fiber, fruits and vegetables make you less likely to get heart disease, high blood pressure, and some cancers.
Your daily goal: 2 cups of fruit and 2.5 cups of veggies.
2. Choose Better Fats
Saturated and trans fats can raise your bad cholesterol level and your risk of heart disease. By cutting back on animal-based foods like butter, bacon, and untrimmed meats, as well as pantry staples like cookies and crackers, you can keep these at bay.
Eating less bad fats can be as easy as switching from whole milk to fat-free milk, eating a chicken burger instead of a red meat burger.
Plant-based foods like olive oil, nuts, seeds, and avocados contain healthy fats that are essential for energy and cell growth. To add more good fats to your diet, snack on almonds instead of chips, cook with olive oil instead of butter, and top your sandwich with a slice of avocado instead of cheese.
Also, some fish (such as salmon) is high in good-for-you omega-3 fatty acids.
3. Drink Water
If most of what you're drinking every day isn't plain water (think soda, coffee drinks, sports drinks, and juices), you're probably overloading on added calories and sugar.
4. Cut salts
Too much salt may cause water-weight gain. If you eat too much sodium, reducing your intake could help curb water retention, leading to fluid loss that registers on the scale.
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Some Healthy Snacking Options
1Fruits: They're rich in antioxidants, vitamins and minerals and keep you full through the day. Carry fruits like banana, apples, oranges, guava, and berries or a bowl of cut fruits with some black salt on the side.
2 Murmura or puffed rice: You can eat them as is or can mix it with tomatoes, cucumber, sprouts, mint chutney and make a healthy bhel puri.
3 Indian snackes like idlis, poha, upma and dhokla are also very good healthy snacks options for office.
4 Sprouts: They're rich in proteins and fiber. You can use chana, moong or Bengal gram sprouts. They are low in calories and high on fiber which will keep you full for long time.
5 Roasted peanuts: A handful of peanuts can provide you with required amount of proteins and minerals and will keep you full.
6 Roasted chana and popcorn are fat free and low calorie snacks options for office.
7 Corn that is boiled or steamed is high in fiber, easy to carry and keeps you full.
8 You can also chomp on a bowl of fresh vegetables.
9 Nuts are protein booster but should be eaten in moderation. You can make a healthy snack by mixing bran flakes with nuts like almonds, walnuts, raisins, dry berries etc.'m a title. Click here to edit me.
10 Roasted snacks like roasted wheat, roasted moong, and soy stick