Lifestyle Tips

Healthy choice while eating out

• Eat something healthy before going out, so you will not be tempted to eat more when at the restaurant.
• Read the menu carefully to judge which the least fatty foods to eat.
• Choose clear soups instead of creamy ones. Clear soups are just as nutritious and filling but don’t contain as much fat.
• Green salads and veggies with low fat dressings are deliciously refreshing and contain lesser fat. Lemon juice, salt, pepper and vinegar are great low fat dressings. Avoid potato and macaroni salads, as they are high in calories.
• Choose grilled, steamed or poached foods over those with rich, creamy gravy/sauces.
• Choose tandoori roti, romali roti or missi roti over breads with high butter content. If you take breads try spreading olive oil as it will reduce the glycemic index of the bread.
• Grilled items like tandoori chicken, baked fish and pasta with tomato sauce and paneer tikka make great entrees. Try to avoid meat consumption during the dinner
• Specify that you would prefer as little use of butter and oil in your dishes.
• Try to resist ordering dessert, but if you must, then choose fresh fruit or frozen yoghurt or any sugar free desserts but check for the fat and carbohydrate content
• While traveling for business or pleasure, pre-plan meals and snacks to reduce stress and to keep your energy high. Take along mineral water, iced tea, vegetable juice and some low fat snacks like whole wheat sandwiches, salad and fresh fruits.

Choice of Foods

Practical Tips

1. Many restaurants base their meals on protein rich foods (meat chicken, fish etc.), with carbohydrate rich foods as an accompaniment. To boost your carbohydrate intake, order extra side servings of carbohydrate such as potato (not chips), steamed rice, noodles and unbuttered bread or rolls and vegetables.


2. To limit your fat intake avoid battered, fried, deep fried, sautéed, creamy, creamed and crumbed foods. Rather choose dishes that are steamed, grilled, flame-grilled, stir fried, baked or poached. Remind waitrons that NO fat means NO oil, margarine, butter or cream.


3. Don’t be miss led by the word ‘healthy’- this does not necessarily mean low in fat. For example, salads may seem ‘healthy’ but may be high in fat if they contain avocado, cheese, seeds and croutons, which are high in fat. Dressing should be ordered on the side so that you can control the amount you add to your food, or use balsamic vinegar with a dash of olive oil.


4. Avoid creamy sauces, gravies, dressings, butter, creamy foods and foods with lot of cheese (e.g. vegetarian). Ask for sauces to be served separately. Combine dishes such as baked pastas, casseroles and moussaka are often made with high fat sauces, so rather order plain, separate food items, such as grilled fish or meat, baked potato and steamed rice and vegetables. Mint sauce, jelly, mustard, horseradish and apple sauce can be enjoyed with different meats.


5. For dessert, order fruit salad with a fruit sorbet or a meringue/Pavlova with frozen yoghurt, fruit mousse, plain sponge or a cappuccino.


6. Identify High Sodium Foods
   Restaurants foods can be very high in sodium or salt. If you’re on low sodium diet or on a weight loss diets watch for:
   • Foods that are pickled, smoked, in broth
   • Cocktail sauce, soy or teriyaki sauce
   • MSG
   • Papads
   • Ketchups
   • Biscuits
   • Cheese
   • Sauces

   You should avoid the following items if on a low sodium diet and weight loss diet:

   • Salt
   • Baking powder
   • Bicarbonate of soda
   • Mono sodium glutamate (Ajinomoto)
   • Cheese
   • Bacon, ham, sausages, dried fish
   • Meat and yeast extracts like marmite
   • Salted chips, nuts, popcorn, biscuits and all varieties of papad
   • Salted pickles, chutneys
   • Commercial salad dressing and sauces, pudding mixes
   • Soft drinks containing sodium benzoate
   • Soup cubes
   • Proprietary drinks containing chocolate


7. Watch For Hidden Fat which are present in chicken (skin), fat in meat, lard, egg yolk and vegetarian sources like coconut oil and milk, clarified butter, high fat ghee dishes and sweets. Hence always ask the chef to minimize the use of added fat and select the food on the menu that is a minimum source of Hidden fat.

Behavioral Changes Are Good During Weight Loss And For A Healthy Lifestyle

1. Avoid Temptation Zones
   Avoid driving or stopping at your favorite food outlets like ice cream parlor or other eat outs. When you go out for lunch/dinner, learn to share your serving with your friends and start with some salad or soup this will helps you to control your appetite.


2. Get a hobby
   Start taking your dog on longer walks or involve yourself in some kind of outdoor/ indoor activities or even gardening. By focusing on positive activities, you'll find yourself becoming more relaxed, happier, and thinner!
3. Curb mindless eating
   Don't eat while standing, try not to skip any meals, don't compel yourself to clean your (or your child's) plate. Those "last bites" add more than a 100 extra calories every day.


4. Train your mind
   It may be difficult to throw away food, but that extra food is better in the garbage bin than in your body. If you’re concerned about the less fortunate, spend less on groceries or order less at restaurants and donate the money. Besides, if you eat in excess, you’re wasting it anyway – you're just throwing it inside your body as unwanted fat. Make a habit of judging the serving size that suits you and the quality that is sufficient for you.


5. Follow the "No Second Rule"
   Fill your plate with food only once. If you're still hungry, have another serving of veggies and then stop


6. Reduce Stress
   Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e., walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible.


7. Stay Active
   One of the biggest problems today is lack of activity. We know it's good for us but avoid it like the plague either because we're used to being sedentary or afraid that exercise has to be vigorous to be worth our time or we just ignore. The truth is, movement is movement and the more you do, the healthier you'll be. Even moderate activities like chores, gardening and walking can make a difference and helps to stay fit.


8. Get regular checkups done
   Getting regular checkups done helps in reducing a lot of health problems. Once a month, go for blood sugar, lipid profile, cholesterol and blood tests.


9. Eliminate negative habits
   Give up excess caffeine and other stimulants, reduce your alcohol intake and, if you smoke, quit. You can replace bad habits with healthy new habits.


10. Set up goals and reward yourself
    Set up realistic and achievable goals and each time you achieve your goal reward yourself. The rewards you give yourself are a personal choice, and you probably know what would be the best incentive for your own success and this will keep you motivated forever.
    These lifestyle changes will help you stay healthy and fit.