Rita, 57, was undergoing her annual check-up when her doctor told her to lose some weight, and asked if she was on some and if she was on some kind of diet. “Oh yes,” she replied. “In fact, I’m on two diets — Confused, he asked her why to which she replied, because the food from one diet is just not enough!never gives me enough food!” You may laugh at this one, but most people equate dieting with starving. It need not be so.
Swati, a client of mine, just loves eating out and was anxious when she went on a diet. “Can I still eat out?” she wondered. I was only too happy to reassure her. Eating out does not mean putting an end to a diet. All Swati needs to do is make better food choices — choices that allow her to stay happy and on course, such as: baked or roasted fish and chicken as opposed to buttered or fried alternatives; salads with lemon dressing instead of mayonnaise; mint chutney or salsa as against creamy sauces; tandoori food instead of dishes with rich gravies; and rotis instead of buttery naans.
Likewise, for you, smart eating can help alleviate some of the symptoms of weight gain and create a sense of wellbeing.
The following food habits should give you a head start
Eat slowly. Learn to savour your food.
You may have skipped your meals earlier, but no more! Regular meals are a must now.
Big isn’t necessarily better when it comes to portion size. Smaller meals eaten through the day are better than three large meals.
Eat slowly allowing your stomach to signal when it’s had enough.
Eat more during the day and less at night to compensate for the drop in metabolism.
Fat-free isn’t necessarily healthy. It will still get stored as fat if you overeat.
It is okay to indulge sometimes. A piece of cake, a scoop of ice cream...it will make you a happy person.
Fight plan
It’s both free and freely available, at least in our country, so stock up on drinking water, and keep sipping through the day. For more variety, there’s coconut water and green tea to keep you hydrated.
Fill up on fibre. Consume 20 to 35 gm of fibre-rich foods every day. Dietary fibre is found in fruits, vegetables, sprouts, beans, legumes, flax, whole grain cereals, nuts and seeds. Be sure to increase water consumption along with it — consume at least eight to 10 glasses a day. Fibre requires ample water to function optimally as it allows the fibre to move more easily through the intestines.
There is a reason why junk food is called so. Avoid as much as possible, even if it looks irresistible. You could include it as an occasional treat, but no more.
Fresh vegetables and fruits such as tomatoes, spinach, oranges, papayas and apples pack quite a punch when it comes to delivering nutrients. The more colour in your plate, the better for your health.
Like to go fishing? Oily fish such as salmon are rich in Omega-3 essential fatty acids and should grace your plate from time to time.
This is one weed you won’t want to throw out. Like soy, seaweed contains natural hormones that will help you in your fight against menopausal symptoms
Also, from time to time try to take your mind off food and on other things. Picture yourself trimmer, for instance. Or, go shopping (now that’s a sure bet to take your mind off food). Buy new music, get a trendy haircut or check out some of the newer fashion accessories.
Make smart choices
Choose baked potato over fried potato. Opt for low-fat dairy foods. Ditch refined foods in favour of whole grain pastas, rotis, breads and breakfast cereals.
(The writer is a Certified Clinical Exercise Specialist, Lifestyle and Weight Management Specialist)
