Mind and body – Kitchen confidential!

Keep tabs on what's in the kitchen to ensure you eat right

Almond

I don't know which teen doesn't raid the refrigerator on a regular basis. So, if you want to eat healthy and look great, you need to keep tabs on what's in the kitchen.

Do create your own shopping food requirement or pass on a list to whoever does the shopping in your home. Ask for the foods you like, which also make for a healthy food choice. How about your favourite dry fruits and nuts? Whole wheat bread? Nachni chips, delicious with corn salsa? Channa-kurmura, which you can spice up with chaat masala, onions and chillis? Yoghurt, in different flavours? Chicken or turkey? Plus, fruits and veggies of your choice.

Some universal favourites, always worth having on stand by.

Cereals

Popcorn

Whole grain/ multigrain bread

Khakra

Noodles (whole wheat)

Wheat pasta

Stuffed rotis (fresh)

Protein-rich Foods

Cheeses

Paneer

Chicken strips

Lean cold cuts

Yoghurt

Milk (for shakes or hot chocolate)

Peanut butter

Trail mix with different nuts

Fruits and Veggies

Fruits that you enjoy

Crunchy veggies

Tomato puree

Mint chutney

Tamarind chutney

Fats and Sugars

Fruit jams (in small quantities)

Honey

Olive oil

I am not advocating giving up sweets or oily stuff for the rest of your life. However, if you can restrict consumption, even a little bit, it is a huge achievement! For example, one thing that really helps is drinking water, as a filler, before you indulge.

To cut down on excess junk food, here's a three-step formula. Followed in the right sequence, it will help you stay in control.

Divide the space in your tummy like this — a quarter each for drink or sensible snack, half for indulgence and a quarter for empty space.

Step I

Start with something to drink — green tea, coconut water, light buttermilk, toned milk, vegetable juice, soup, rasam, or just plain and simple water … are all great options for the quarter to drink.

or

Opt for a healthy snack — a piece of fruit, salad, whole wheat toast, idlis, khakras, chicken bake, an egg … could be interesting snack choices.

Step 2

Limit your indulgence to half of what you would normally have. Take your pick from your favourite foods — samosas, pakoras, gulab jamun or kesari sheera.

Step 3

Keep the remaining quarter space empty; do not stuff yourself to the brim.

What does this three-step formula do? It allows you to indulge, but the trick here is, by the time you get to your indulgence, your hunger pangs have already settled down. So, it becomes much easier to limit your indulgence — you don't end up devouring the deep fried stuff by the plateful!

Apart from the fact that what you eat is important, that little bit of empty space is equally important. It allows the digestive juices in your stomach to do their work efficiently.

The writer is a certified Clinical Exercise Specialist, Lifestyle and Weight Management Specialist.