Eat Smart Author:Aruna Chandaraju, Abstract by: Rabasure, (600 words) Latest weight losing programmes, diets and food items
are tempting. We are health freak for cosmetic and health reasons and result-oriented. The secret of health lies in building good
eating habits, planning and timing one’s meal. Though a balanced meal is seemingly so simple, it is very difficult to follow, because we like and rely upon a particular food item, since it is easily and readily available, best and cheap, leading to nutritional imbalance. According to Suja Mathai, a nutritionist, one should have, cereals, grains, pulses, legumes,
fruits and vegetables, milk and milk products, nuts, oilseeds or oil, in their meals. Dr.Kalpagam Polsa of National Institute of Nutrition, Hyderabad, recommends the cereal based foods should be taken in larger share, then, vegetables, fruits, milk and its by-products, pulses, non-veg protein and then fat, oils and sugar. Drinking minimum 2 litres of water daily,is to maintain body’s water balance, flush out toxins, prevent de-hydration and formation of kidney stones etc. By avoiding the foods bred on artificial pesticides and fertilizers, let us get it from kitchen garden and be organic. One should be moderate in eating, to remain trim, according to one’s needs and constitution. Generally, we have to cut down the foods containing fat like butter, cheese, oil, nuts, fried foods and then food items containing carbohydrates like rice, wheat, potatoes, mango, sapota and banana etc Healthy foods like olive oil should be had in a limited dose. Vitamins tablets, though beneficial, should be taken sparingly, lest they will become counter-productive. By eating plenty of green, we get iron, fibre, calcium, and prevent indigestion and constipation. One should use and cook with minimum of oil, ghee and butter, lest we will lose the benefit. Healthy methods of cooking like steaming, broiling, roasting, poaching should be preferred to deep and shallow frying in oils and ghee. Recycled oil and ghee should be avoided, lest they will cause cancer. However, many homes and restaurants frequently use recycled oils. Though sweets and snacks are readily available in sweet stalls and supermarkets, it is better and ideal to prepare them at home, so as to prevent ill-health. Dr.Polasa says that heating oils repeatedly at high temperature for long hours, cause formation of peroxides and other chemicals, changing the genes pattern in DNA and RNA and damaging the heart. One should have natural foods like fibre rich fresh fruits with their peels on and vegetables including garlic and onion to prevent cancer, digestive ailments, heart diseases, clotting tendency and to protect arterial walls. We should limit foods high in cholesterol, saturated fat, transfat, salt and added sugar like creamy pastries, cakes, chocolates, doughnuts, cheeseburgers, French fries, soft drinks, namkeens, sweets and reddy adds. Vitamins from foods should be preferred than vitamin tablets. A person on the move and flying, should have multi-grain and brown bread with salads and fruits in each meal and for a snack, have a sandwich of multigrain filled with spinach, low-fat cheese along with fresh fruit juice,for a meal, a soup, dry rotis, steamed vegis, grilled fish, salad, skimmed milk and a fresh fruit dessert. He should carry one litre water bottles while traveling and consult his family doctor, for a menu, before traveling. Following regular meal-timings is to have a good breakfast, a moderate lunch and a light dinner. As advised by Dr.Polasa, avoiding high fatty meals, especially during dinner, is to avoid obesity and storage of excessive calories. Eating slow is to eat small quantity of food. Besides eating right, avoiding smoking, one has to do regular exercises, check-ups, yoga and meditation.