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Smart Eating

Never Skip breakfast, snack right, and give yourself the right boost.




Are you guilty of skipping breakfast, ordering takeout, getting jitters from coffee overload and counting potato chips as part of a viable eating plan? It's time to kick those habits to the curb and start eating right. Here's a guide to help you get started.


Eat Breakfast

There's no better way to start your morning — and the year — than with a healthy breakfast. It provides your body with the fuel it needs to make energy to keep you focused and active throughout the day. Not only that, but if you are trying to lose weight, fueling your body regularly will help you from possibly making unhealthy decisions later in the day based on hunger. The key to a good breakfast is balance. Including lean protein, whole grains and fresh fruits and vegetable. For example, oatmeal cooked with low-fat milk and sliced almonds and berries or an egg white omelette with mixed veggies, low-fat cheese and a slice of whole-wheat toast.


Cut Back on Caffeine

Too much caffeine can interfere with sleep, make you jittery and cause you to lose energy later in the day. Keep your caffeine intake in check by limiting regular coffee to 3 cups or less per day, and watch what you put into it. Skip unwanted calories and sugar by drinking it as plain as possible. Use low-fat milk instead of creamers.


If you want to gradually quit drinking coffee then try these three things: switch to half decaf or tea, drink plenty of water and eat small, frequent meals to keep up energy.



Bring Healthy Lunch to Work


If you bring a balanced healthy lunch which comprises of whole grain rotis, green vegetables, salads/ sprouts, daal or lentils, rice and buttermilk, then you would not need to consume outside high calorie food like daabeli/ vada pav/ pizzas or heavy Punjabi food. Make sure there is one daal / lentil or sprout dish at lunchtime. The protein will help you keep fuller for a longer time.


Eat More Fruits and Vegetables


Fruits and veggies add color, flavor and texture, plus vitamins, minerals and fiber to your plate. Pick one fruit or veggie you've never tried each time you go to the grocery store. It's a great way to discover new options.


Don't let winter stop you from enjoying produce either. Make sure you include the following winter foods:


1. Radish

2. Egg plants/ brinjals

3. Fresh turmeric

4. Green garlic

5. Green onions

6. Fresh spinach, fresh methi leaves

7. Strawberries

8. Oranges

9. Guava

10. Custard apples


Quick Tips


For breakfast eat …

· Fresh fruits with low-fat milk and high fiber cereal

· Whole-wheat toasts with peanut butter and sliced banana

· Masala oats/ oats cooked with milk and fruit

· Egg preparations: bhurji/ omelette/ boiled with wheat toasts

· Poha/ upma

· Rava idlis/ rava uttapams and green chutney

· Rava dhokla/ mixed daal dhokla with green chutney

· Sandwiches: vegetable chutney sandwich/ paneer on toasts

For lunch try …

· Fada khichdi with veggies and curd

· Chhole and spinach rolls/ wraps

· Rava idlis with sambhaar and chutney

· Vegetable pulav with curd

For dinner …

· Masala khichdi with curd

· Vegetable paratha with raita

· Vegetable soup + sandwich

· Methi thepla (less oil) and curd

· Spinach moong daal and oats bhakhri

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704, Kaivanna,

B/S Ahmedabad Central,

Ambawadi, Ahmedabad 380015 (India)

sohini@sohinishah.in

© 2019 by Sohini Shah, Nutritionist & Health Designer with Cognitio Innovo