Eating for good health
Everything has become instant in today’s fast-paced life. Fast food, instant ready mixes, instant batters and so on. Though on one hand awareness of fitness and exercising has been constantly on the rise, on the other consumption of instant food has been increasing. Time being a big constraint, families becoming nuclear, both husband and wife working, there’s hardly any time for cooking, leave alone cooking only healthy foods. So people are forced to opt for instant foods compromising on essential nutrients.
It’s nice to note that the common man has started to read the label of food products he buys.
The main things people look for are fat and carbohydrate content. They are also becoming more conscious about what they eat. But, this is not sufficient. Quality protein plays a major role in our daily diet which is the most neglected macronutrient, especially by strict vegetarians. However, any nutrient-rich food or drink should also be had only in moderation. Excess consumption might cause unpleasant side-effects.
Here is a sample diet which is healthy, doesn’t overload your system and also saves time spent on cooking.
Breakfast – 6 tsp oats + 1 glass milk + few strawberries or guava + few walnuts
Mid-day snack – 2 to 3 whole wheat biscuits + 1 cup green tea
Lunch – 1 small cup brown rice + Vegetables + green peas or soya
Evening snack – 1 cup of mixed fruits or 1 cup of sprouts +1/2 serving protein drink (approximately 12 gm protein)
Dinner – Roti + vegetable salad + paneer
Drink plenty of water every day.
Points to remember
Veggies such as broccoli, celery, spinach can be consumed every day.
Fruits such as banana, mango and jack fruit should be had only in moderation.
Pop-corn prepared with very little oil can also be had as a snack.
Products made with ragi, semiya and wheat can be added to the diet here and there.
Non-vegetarians can add a couple of egg whites to breakfast; grilled chicken breast to lunch or tuna to dinner.
No cookie cutter stuff
The outline for this eating plan has been drawn keeping in mind that the trainee takes part in some kind of moderate activity throughout the week like weight training for a couple of days and cardiovascular training for a couple of days.
Talk to your trainer and nutritionist and make a plan which would suit your body and needs. Use this plan as a guide. Remember, there is no one-size-fits-all plan.
- P. Srimathy