Keep calories in check while eating out

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* Use low fat dressing and sauces: Don’t add that extra spoon of cream or cheese or ghee to the food that you consume daily. Use olive oil for non-Indian cooking and mustard oil for Indian.

* Use lean cuts of meat: Trim the fat of the meats that you eat. There is enough protein in the meat. You don’t need that extra fat.

* Use healthy flours: Use flours which are healthier and have low calories such as multigrain, millets and jowar.

* Cooking techniques: Use baking, steaming, grilling, poaching, sous vide as your methods of cooking. Avoid frying your food

* Portion control: Portion control is one of the most important factors while checking calories. Don’t eat straight out of a container. Use a measured bowl/spoon to eat and eat slowly. This helps in understanding the quantity

* Technology: Get an app, or a calorie calculator which tells you your daily consumption and helps in keeping the calories in check. Maintain a diet chart and eat accordingly

* Use bowls: Have meals in a bowl if you can. A meal in a bowl has all the necessary components. The carbs, the protein and the fiber.