Expert tip: Keep your ‘eat healthy’ resolution this year

Every year you make a resolution to eat healthier but it usually goes out of the window by the time February comes around. Well it doesn’t have to this year.  Eating healthy isn’t that tough, all you need is proper guidance and a little bit of self control.  Expert dietician Payal Chhabria shares some simple tips to achieve this goal:

1. Drink plenty of water: Aim to drink about 8-10 glasses of water each day.
2. Choose whole grains more often: Try whole wheat breads and pastas, rotis / chapatis, bhakris and oatmeal.
3. Select a mix of colourful vegetables each day: Different coloured vegetables provide different nutrients. Choose dark, leafy greens such as spinach, methi and reds and oranges such as carrots, sweet potatoes, red peppers and tomatoes.
4. Choose fresh fruit and fruit juices more often than aerated drinks and sherbets: Fresh fruits and fruit juices are packed with nutrients unlike aerated drinks and packaged fruit juices, which are primarily sugar based.
5. Choose foods from the milk group and legumes & meat group in adequate quantities: Most Indians do not eat enough protein to meet their needs. Milk and meat groups are sources of protein rich foods.
6. Use fats and oils sparingly: Olive, canola and peanut oils, almonds, walnuts and fish provide heart-healthy fat as well as vitamins and minerals. Excess consumption of fatty fried foods must be avoided.
7. Eat sweets sparingly: Limit foods and beverages that are high in added sugars like mithais (sweets), chocolate based drinks or foods, sugar based drinks and sherbets.
8. Eat three to six meals spread out at regular time intervals every day: Avoid skipping meals or eating junk foods.
9. Choose a variety of foods: To help you get all the nutrients and fibre you need.
10. Eat home cooked food: Food made at home is often healthier than outside food as you can regulate the ingredients that go into the recipe.
11. Food that is boiled, steamed, grilled, baked, roasted, pressure-cooked is always healthier than fried, salted, canned or bottled food.
12. Healthy eating starts with healthy food shopping: Stocking the kitchen with fruits, whole grain breads or biscuits as snacks is a wiser option than going in for chips and aerated drinks. Hence, shop for foods wisely and read food labels carefully.

The author is an eminent dietician and nutritionist. She is a consultant for MediAngels, the World’s First e-Hospital. You can consult her by clicking here. 

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