Sunday, January 25, 2015

Bol na Bhushan..Healthy mein kya kya Khaaneka? - Options for Healthy Eating.

After "Batana Bhushan , EXERCISE  matlab kya kya karneka...",  "  HEALTHY FOOD matlab kya kya Khaaneka?" is another frequently asked question.

I don't blame anybody for thinking that eating "Healthy" is a big Puzzle, given that we are bombarded everyday with terms like, Probiotic, Low fat, Low sugar, Diet Food, Sugar Free, Carbs, Fats, Proteins, Glucose, RDA, Mono unsaturated Fats, Polyunsaturated fats, complex carbs , LDL/HDL cholestrol, Amino Acids, Trans Fats, Free radicals etc. etc. & the list goes on and on. To top it all, today we have products like Sugar Free cream biscuits Fat Free Chips also being promoted as healthy food.
So, I don't blame you for asking me "Par Healthy Matlab KYA?"

So, what exactly is Healthy eating? 

To begin with.. Healthy eating does not mean DIETING! 
Please be informed that there is no such thing as DIETING! Yes! While traditional school of thought & Wikipedia too states that  "Dieting is the practice of eating food in a regulated and supervised fashion to decrease, maintain, or increase body weight. " , simply put , the Whole world & every living organism in it follows his/her/its own DIET!

Your diet is only your regularly consumed food..Remember in school, when we studied.. What is the DIET of the people in South, West, North, East & other parts of India & the world..? This doesn't mean that everybody around the world is eating that food to lose or gain weight.. It simply means , that is their regular food that they consume regularly.

So, the next time somebody questions you "Are you on a diet" .. you can give a Sheldon-like reply  (for those who watch TBBT) "No.. I am eating healthy & trying to make this my Diet &  everybody is on their diet all year round and what you consume regularly is in fact nothing, but YOUR DIET!!" 

Now coming to "Healthy mein Kya Kya Khaaneka Yaar??" 

Usually, my first answer to this question is " Apna regular khaana re.. ".
Next question "Regular matlab kya yaar??" 

My second answer is.. "Yehi sab re.. apna ghar ka khaana" 
Next question.. " Ghar ka matlab.. Kya Kya  Yaar??" 
My third answer " Yehi sab reguar,,apna Roti Subzi Dal Rice .."

By this time, 8 out of 10 people lose interest & stop questioning me further. Ok Bye Bye.

Then there's another Group of People who on hearing " Yehi sab reguar,,apna Roti Subzi Dal Rice .." question loudly & aggressively , almost punching me in my face and shouting "RICE???" But how can you say this .. Rice??  But RICE IS NOT HEALTHY NA... to which my answer is " Everything is healthy when eaten in right proportion and Rice is a Good Source of Carbs.. espeially post workout it can do wonders!" 

Out of the above, some think I am a Fake Fitness Enthusiast (for promoting Rice) and walk away from there, because, that morning in BOMBAY TIMES, 3 Celebrities in an interview said that they don't consume Rice.. Ok Bye Bye. 

Now, Finally coming to the people who actually stick around and probe me further.. 
"Roti Subzi Dal Rice matlab Kya Kya?..aur Breakfast mein kya kya Khaaneka?" 

Remember Studying this in School ? 

So , here's my ready reckoner :

Healthy Breakfast Options:  
  • Oats 
  • Muesli 
  • Corn Flakes
  • Sprouts/Moong, 
  • Aloo Paratha ( Not fried /very oily)
  • Dahi /Curd
  • Dosa 
  • Upma 
  • Poha (My personal favourite) 
  • Veg Sandwich
  • Idli
  • Egg omlette
  • Egg Whites Omelette
  • Other Region specific Foods ( Dhokla, Chella, Dosa etc.)
  • Peanuts, Roasted Gram (Chana /Sing)
  • Wheat Khakras
One rule to live by for Breakfast. Eat a full, heavy breakfast that is less Oily. This will ensure you are up and full of energy throughout the day.. Never ever ever ever ever ever ever ever skip breakfast!!

Other Healthy Options that
  • Dry Fruits
    • Pistachio
    • Raisin
    • Dates
    • Cashew
    • Apricot
    • Almon
    • Fig
    • Walnut
To avoid over consumption, restrict yourself to not more than 10 units of these Dry Fruits in a sitting.
Dry Fruits , while rich in nutrients & Good fats are Dense in calories.And not more than 3-4 units of Fig & Dates at a time, these are even more Dense in Calories.

As a snack, one can have fruits like, Apples, Banana, Oranges, Watermelon, Papaya, Fig, Cantaloupe, Guava, Pomegranate, Mangoes, Kiwi, Grapes, Pear etc. 

These must be a part of your diet for adequate intake of Fibre:
  • Beetroot, Tomatoes, Spinach, 
  • Carrots, Raddish, Onion Lettuce 

It really is this simple!!

  • Potatoes
  • Baingan/Eggplant
  • Ivy Gourd/Tendli
  • Tomato Subzi
  • Cauliflower/ Phool Gobhi
  • Cabbage / Patta Gobhi
  • Spinach/Palak
  • Green Peas/Matar
  • Pumpkin / Kaddu
  • Fenugreek Leaves / Methi
  • Capsicum / Shimla Mirch
  • Cluster Beans / Guarfali
  • Sponge Gourd/ Gilki
  • French Beans / Fanasi
  • Bottle Gourd/ Doodhi /Lauki
  • Lady's FInger/ Bhindi
  • Chana Dal / Split Chickpeas
  • Urad Dal / Black Beans
  • Tuar Dal / Pigeon Peas
  • Chole / Chick Peas
  • Chane / Chickpeas Green & Black
  • Chowra / Black Eyed Peas
  • Rajma / Kidney Beans
  • Masoor Dal/ Red Lentils
  • Moong Dal / Yellow / Yellow Moong Beans
  • Moth Beans/ Matki 
  • Mixed Vegetable Dals
  • Mixed Pulses Dal
  • Whole Moong Dal
  • Chapati / Indian Bread /Wheat Roti
  • Rice
  • Jowar Roti
  • Bajra Roti
  • Makki Di Roti
Milk & Milk Products
  • Milk
  • Dahi/Curd
  • Paneer / Cottage Chese - Paneer Bhurji is one of my Favourites
  • Tofu - Pakaau.. I don't like it :-/
  • Buttermilk 
  • Lassi
So there you go... the above Food Groups, as we learnt in school.. Cereals, Pulses, Fruits, Vegetables , Dry Fruits & Snacks are to be a part of our Comprehensive, wholesome healthy Diets!

PS: Do not forget to have Lots of Water & a dose of Exercise 3-4 times a week!!

Ab pata cha gaya na? ke Healthy mein Kya Kya Kha Sakta hai?! 

Cheers! :) 


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