If you know someone –
or, you are one of those busy executives – whose life circumstances are such
that you just do not have the “luxury” of getting adequate physical and
emotional rest on a regular basis, please consider sharing the following 20
diet tips [better still - practice them!]:
1. Find
out how many calories you need
It is not as easy as it sounds, but
it is very important for an individual to know his/her caloric requirement
[approx 1,800 calories/day] – on the basis of which reduction in calories for
weight loss, weight management, or weight gain, can be pursued. Speak to a
dietician or nutritionist who can help you decide on what suits your needs
best.
2. Be
a fan of fruits and vegetables
Fruits and vegetables are packed
with beneficial fibre, vitamins, and anti-oxidants. They fill up your stomach
quickly, so you feel full just as quickly. They are also low in calories and
help to keep your calorie count low. Take at least 3-4 servings of fruit and
4-5 servings of vegetables each day. Snack on apples, melons, peaches, carrots,
or green and red pepper strips. Don’t forget juices – or, a glass of fruit or
vegetable juice.
3. Watch
for portion-size
Eat moderate portions. If you keep
portion sizes reasonable, it’s easier to eat the foods you want and stay
healthy. One serving of pasta means 1/2 cup of cooked pasta. However, most
restaurants serve a pasta dish with 4 servings of pasta! You do not need to
finish and clean off the plate every time. You can simply ask to take home the
leftover.
4. Do
not skip meals
Eating small frequent meals helps to
balance your calorie intake throughout the day and also keeps your blood sugar
level balanced. Instead of eating three big meals, try to eat 5-6 small meals
throughout the day.
5. Eat
your breakfast
“Breaking the fast” from the prior
evening is crucial for sustained mental work. The brain’s sole source of energy
is glucose, and it has no storage reserves. Eating breakfast has been shown to
improve overall attitude, increase concentration and problem-solving ability.
In addition, studies show those who eat breakfast typically consume fewer calories
and fat compared to those who do not start their day off with a healthy meal.
If you aren’t used to eating something in the morning, grab something light
like a yogurt and a piece of fruit, or a bowl of oatmeal. Avoid heavy
breakfasts – skip high fat meat, deep fried snacks like samosa, batata wada.
Choose oatmeal, 100 per cent fruit juice, milk, yogurt, fresh fruit, or high
fibre cereal for a great breakfast.
6. Take
time for balanced lunch
Yes, for the busy executive many of
your lunches are often something you grabbed out of the pantry and snacked on
while working at the computer. Not only is it important to take a break during
the day, it is crucial to take time to eat. When you eat at the computer, it
becomes unconscious eating. You aren’t paying attention to how much of that
food item you are eating and this, in turn, is a quick way to gain weight. It
becomes impossible to be conscious of feeling “full” when your mind if focused
on work, and not your body. Take some time for yourself to eat a balanced meal
during the day. Include some protein, whole grains, and plenty of fruits and
vegetables. This will help you to improve your energy and focus during the day
as well as keep your weight where you want it.
7. Go
for wholesome fresh foods
If possible, purchase fresh foods
and avoid package [processed] and convenient foods such as fast-food. Packaged
and convenient foods are often high in sodium and fat content. Many people are
amazed that they can easily lose weight by packing a home-cooked lunch to work
instead of eating out.
8. Reduce,
don’t eliminate certain foods
Most people eat for pleasure as well
as nutrition. Everyone has his or her favourite treats. Simply allow yourself a
little indulgence, but watch out for the frequency and the quantity. Having a
small treat once in a while can be rewarding to your weight loss experience.
Cutting too much of your favourite treats usually leads to an early relapse.
Choose skim or low-fat dairy
products and lean cuts of meat such as flank steak. This can reduce your fat intake
significantly. If you love fried chicken, you don’t have to give it up. Just
eat it less often. When dining out, share it with a friend; ask for a take-home
bag, or a smaller portion.
9. Understand
food claims and labels
A product labelled with a fat-free
claim does not mean that it is low in calories. Similarly, a product labelled
as low-sugar or low-carb does not mean it is low in fat or calories. Always
read the nutrition label on the packaging, or ask an expert.
10. Watch
for sugary drinks and relinquish caffeine
Juices, pop, cream and sugar in your
coffee or tea all add up. Opt for drinking at least 8-10 glasses of water a
day. In addition to providing hydration to your body, it will also help you
feel full.
Starting your day off with a pot of
coffee is not exactly a balanced breakfast, but it is likely the most common.
People are more dependent than ever on caffeine to provide them a “perk” of
energy. The downside is that’s all it is providing – a quick perk. The reality
is caffeine gives you small bursts of energy and then you crash to an energy
low which leaves you to need even more. Caffeine also pulls fluid from your
cells, which can cause mild dehydration and contributes to the three o’clock
slump. Symptoms of mild dehydration are: fatigue, lack of concentration,
irritability, anxiety, and mild headache. hmm, sounds familiar? Stick to one
caffeinated beverage a day and work on drinking more water.
11. Keep
a food journal
Writing a daily food journal helps
you pin-point your eating pattern and enable you to easily modify it.
12. Exercise
Most authorities recommend 30-40
minutes of physical activity a day to stay healthy. Also, try adding
weight-bearing exercises at least two times a week. This will help burn some of
the unwanted calories.
13. Eat
a variety of nutrient-rich foods
You need more than 40 different
nutrients for good health, and no single food supplies them all. Your daily
food selection should include bread and other whole-grain products, fruits,
vegetables, dairy products, meat, poultry, fish, and other protein foods. How
much you should eat depends on your calorie needs. Speak to a dietitian or
nutritionist for individualized needs.
14. Go
for the grain
Nutrition experts recommend 6-11
daily servings of grains, including bread, rice, cereal and pasta. To reach
this goal, you can include plenty of grain-based snacks that are low in fat and
calories, like crackers, pretzels, and fat-free flavoured rice cakes.
15. Balance
your food choices over time
Not every food has to be “perfect.”
When eating a food high in fat, salt or sugar, select other foods that are low
in these ingredients. If you miss out on any food group one day, make up for it
the next. Your food choices over several days should fit together into a healthy
pattern.
16. Know
your diet pitfalls
To improve your eating habits, you
first have to know what’s wrong with them. Write down everything you eat for
three days. Check your list with the rest of these 20 tips. Do you add a lot of
butter, creamy sauces or salad dressings? Rather than eliminating these foods,
just cut back your portions. Are you getting enough fruits and vegetables? If
not, you may be missing out on vital nutrients.
17. Make
changes gradually
Just as there are no “miracle
foods,” or easy answers to a healthy diet, don’t expect to totally revamp your
eating habits overnight. Changing too much, too soon, can get in the way of
success. Begin to remedy excesses or deficiencies with modest changes that can
add up to positive, life-long eating habits. For instance, if you don’t like
the taste of skim milk, try low-fat. Eventually, you may find you like skim,
too.
18. Remember,
foods are not good or bad
Select foods based on your total
eating patterns, not whether any individual food is “good” or “bad.” Don’t feel
guilty if you love foods such as apple pie, potato chips, candy bars, or
ice-cream. Eat them in moderation, and choose other foods to provide the
balance and variety that are vital to good health.
19. Don’t
forget dairy
Include snacks from milk, yogurt and
cheese group. To help meet your daily calcium requirements, choose two to three
servings of dairy products each day. Snack on low-fat yogurt, or have a low-fat
or skim milk shake.
20. Start
small
You’re not going on a diet. Rather,
you’re changing the way you eat for the rest of your life. So, there’s no need
to cut out dietary fat – all at once. You might start by switching to milk
instead of cream in your coffee, or low-fat mayonnaise on your sandwiches and
so on.
In addition to this, check your
height and weight. Or, use a chart to see if you are overweight for your
height. Your body mass index [BMI] is the weight in kilogram divided by the
height in meter-squared: remember, it should be below 25.
Most important: follow the Three As
in life – adjust, adopt, accommodate.
