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Dear members,
This post is for bachelors/young professionals to eat healthy.Living alone in a different city cannot be easy, especially with no one to cook for you. Cleaning can still be managed, but maintaining the timings of a cook, or taking out the time to cook up elaborate meals can be quite a task. One tends to both eat out and compromise with their health while putting on weight. Eating unhealthy food or at odd hours does not help either. Naini Setalvad, a renowned nutritionist provides a sample diet and healthy eating and cooking tips for bachelors.
Take a look at the guide for bachelors to eating healthy.
Varadarajan
A bachelor’s guide to eating healthy
Stock up on fruits, nuts and dry fruits
The aforementioned items are the best non-fuss food. You can always eat a banana or an apple on-the-go. Staying fresh in the morning is important, and fruits provide the energy our body needs. They have immense health benefits as well. Fruits virtually have zero fats. They also contain a plethora of vitamins and minerals. In addition, they contain fibre which helps regulate your digestive system and even keep off uncomfortable situations such as gas.
An alternative to fruits is dry fruits. This works best for those who don’t have the time to frequently buy fruits. Stock up on anjeer (figs), dates, prunes and dry apricots to treat yourself to something sweet every now and then. Not only are you satisfying your sugar cravings in a healthy way, you are also giving your body essential nutrients minus excess calories.
Another excellent snack on-the-go is a handful of nuts. Carry them in your bag or even in your pocket and munch away throughout the day. In fact, keep a small jar or box with a mix of pistachios, cashew nuts, walnuts and almonds in the office, and another one at home so that you never have the urge to reach out for wafers or samosas. Nuts are great in essential fats as well as proteins. The essential fats are great for brain function and maintaining your cholesterol levels.
Sandwiches to your rescue
One needs their fix of vegetables and grains too. One simple and safe solution to this is fixing up a sandwich. They are quick to make, and unless you like it grilled, they require no cooking either. As for grilling, it could be done on a pan, or toast the bread in a toaster before placing sliced onions, cucumbers and tomatoes in between. Sandwiches are a great option if you’re ordering from outside too, but remember to stick to wholegrain bread rather than white bread.
Another great thing to have is hot corn. Nowadays you can get it anywhere, even in shopping malls. It’s easy to make at home too. Simply boil some golden corn (which can be bought at any vendor) and toss in some salt, pepper, red chilli powder and lemon as per your taste.
Potatoes for that complete meal
As an interesting yet easy option you could try is to boil some potatoes, toss in a few veggies and make some mashed potatoes. This works well for a quick fix. Potatoes will keep you full, but remember to add vegetables so that your meal is nutritionally complete. Jacket potato (potatoes boiled with the skin still intact) with vegetables is a great option if you’re eating out! It is a whole meal by itself. The bright side to this diet is that you can avoid those white flour laden rotis, bread and pasta. If the idea of plain potatoes doesn’t sound appealing, you could try sweet potatoes or any other veggie from the same family. Packed with essential nutrients like beta-carotene, they’re all great.
Rice can be good for you
Rice is a good and easy option as well. Very easy to cook, it is complemented very well with daal. Just add water and put in the pressure cooker. Making daal is fairly easy and can be cooked along with rice. Boiling the mix with some spices gives it that instant homely feel. If you want to make your life easier, simply mix the daal to the rice and boil, to make a delicious khichdi.
Choose the right ready-to-eat meals
For those of you who are rushed for time, there are easier options out there, like ready-to-eat meals. Just because they are quick to make, does not mean they are unhealthy. An excellent option is ready-to-eat oats (which comes with desi versions like masala oats). They are high in fibre and quick to make. Oats are not only nutritious, they are a great replacement for other boring grains. Try adding them to other foods like upma and uttapams for that extra punch of nutrition.
Choose right when you eat out
Having a meal at a restaurant does not mean you have to eat unhealthily. A great way to ensure you stick to your diet is to order a salad before your meal. This will keep you full for longer and help you eat less during the meal. Switch to salted fresh lime soda instead of colas or other soft drinks. Cut down on alcohol, your liver will thank you. Grilled and stir fried vegetables are also delicious, and they supply you with nutrients and fibre too. And finally cut down on caffeine and switch to green tea instead.
Factor in some time to exercise regularly. If you find going to the gym boring, go for a jog or invest some time in any sport you might like. Remember, staying fit is the best way to staying healthy. Think of it this way, the healthier you stay the lesser sick leave you are likely to take.
This post is for bachelors/young professionals to eat healthy.Living alone in a different city cannot be easy, especially with no one to cook for you. Cleaning can still be managed, but maintaining the timings of a cook, or taking out the time to cook up elaborate meals can be quite a task. One tends to both eat out and compromise with their health while putting on weight. Eating unhealthy food or at odd hours does not help either. Naini Setalvad, a renowned nutritionist provides a sample diet and healthy eating and cooking tips for bachelors.
Take a look at the guide for bachelors to eating healthy.
Varadarajan
A bachelor’s guide to eating healthy
Stock up on fruits, nuts and dry fruits
The aforementioned items are the best non-fuss food. You can always eat a banana or an apple on-the-go. Staying fresh in the morning is important, and fruits provide the energy our body needs. They have immense health benefits as well. Fruits virtually have zero fats. They also contain a plethora of vitamins and minerals. In addition, they contain fibre which helps regulate your digestive system and even keep off uncomfortable situations such as gas.
An alternative to fruits is dry fruits. This works best for those who don’t have the time to frequently buy fruits. Stock up on anjeer (figs), dates, prunes and dry apricots to treat yourself to something sweet every now and then. Not only are you satisfying your sugar cravings in a healthy way, you are also giving your body essential nutrients minus excess calories.
Another excellent snack on-the-go is a handful of nuts. Carry them in your bag or even in your pocket and munch away throughout the day. In fact, keep a small jar or box with a mix of pistachios, cashew nuts, walnuts and almonds in the office, and another one at home so that you never have the urge to reach out for wafers or samosas. Nuts are great in essential fats as well as proteins. The essential fats are great for brain function and maintaining your cholesterol levels.
Sandwiches to your rescue
One needs their fix of vegetables and grains too. One simple and safe solution to this is fixing up a sandwich. They are quick to make, and unless you like it grilled, they require no cooking either. As for grilling, it could be done on a pan, or toast the bread in a toaster before placing sliced onions, cucumbers and tomatoes in between. Sandwiches are a great option if you’re ordering from outside too, but remember to stick to wholegrain bread rather than white bread.
Another great thing to have is hot corn. Nowadays you can get it anywhere, even in shopping malls. It’s easy to make at home too. Simply boil some golden corn (which can be bought at any vendor) and toss in some salt, pepper, red chilli powder and lemon as per your taste.
Potatoes for that complete meal
As an interesting yet easy option you could try is to boil some potatoes, toss in a few veggies and make some mashed potatoes. This works well for a quick fix. Potatoes will keep you full, but remember to add vegetables so that your meal is nutritionally complete. Jacket potato (potatoes boiled with the skin still intact) with vegetables is a great option if you’re eating out! It is a whole meal by itself. The bright side to this diet is that you can avoid those white flour laden rotis, bread and pasta. If the idea of plain potatoes doesn’t sound appealing, you could try sweet potatoes or any other veggie from the same family. Packed with essential nutrients like beta-carotene, they’re all great.
Rice can be good for you
Rice is a good and easy option as well. Very easy to cook, it is complemented very well with daal. Just add water and put in the pressure cooker. Making daal is fairly easy and can be cooked along with rice. Boiling the mix with some spices gives it that instant homely feel. If you want to make your life easier, simply mix the daal to the rice and boil, to make a delicious khichdi.
Choose the right ready-to-eat meals
For those of you who are rushed for time, there are easier options out there, like ready-to-eat meals. Just because they are quick to make, does not mean they are unhealthy. An excellent option is ready-to-eat oats (which comes with desi versions like masala oats). They are high in fibre and quick to make. Oats are not only nutritious, they are a great replacement for other boring grains. Try adding them to other foods like upma and uttapams for that extra punch of nutrition.
Choose right when you eat out
Having a meal at a restaurant does not mean you have to eat unhealthily. A great way to ensure you stick to your diet is to order a salad before your meal. This will keep you full for longer and help you eat less during the meal. Switch to salted fresh lime soda instead of colas or other soft drinks. Cut down on alcohol, your liver will thank you. Grilled and stir fried vegetables are also delicious, and they supply you with nutrients and fibre too. And finally cut down on caffeine and switch to green tea instead.
Factor in some time to exercise regularly. If you find going to the gym boring, go for a jog or invest some time in any sport you might like. Remember, staying fit is the best way to staying healthy. Think of it this way, the healthier you stay the lesser sick leave you are likely to take.