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Journalism of Courage
With the change in weather and the festive season around,the party mood has set in. Increased outings,extravagant food and alcohol,and late-nights can throw even the most disciplined off their fitness regimens. A little bit of care and common sense can protect one from weight gain and digestive disturbances. Some tips:
Plan: If you know you are to dine out,eat less during the day. If youve not been successful keeping it light during the day,eat less at the party.
diary: It helps you track your caloric intake and make appropriate choices.
Eat less: Since celebration food is rich in calories,fat,salt and sugar,limit your portions.
Take appetisers: Dont go to a party ravenous. Take a light snack (salads,soups,vegetables,lentils,milk,yoghurt or nuts are good choices) before leaving home to prevent over-indulgence of the first thing you are served. Or else,eat most of your meal at home and choose light snacks or vegetables while you are out.
In a restaurant,start your meal with appetisers like clear soups or salads without rich dressings.
Snack Smart: Go for roasted,baked,nonfried,grilled or barbequed snacks. Choose small portions preferably. If you have indulged in snacks,keep the dinner light or skip it.
Limit alcohol: Avoid drinking more than two medium glasses of wine or other alcoholic beverages. Alcohol stimulates the appetite and is a source of empty calories,which get stored as fats. Choose dry wine over sweetened wine. If you have a long evening ahead over drinks,dilute your drinks or else take water or soda intermittently. Diabetics should watch out for alcohol intake as it can lead to hypoglycemia (a medical condition caused by low blood sugar).
Keep off other beverages too: Save yourself from sugar calories and avoid drinking sweetened beverages. Go in for sugar-free substitutes,diet sodas or fruit juices diluted with soda.
BRING ON THE SALADS: Include salads as a part of the main course. Ask for a wedge of lemon or some seasoned vinegar instead of very oily ones. Keep salad dressings on the side.
Keep away oil: Look for vegetables with less gravy or without gravy as gravies are loaded with fats and calories. Try grilled,stir-fried or lightly sautéed vegetables. Avoid fried or oily dishes.
Caution for non- vegetarians: Choose baked/roasted/grilled fish/poultry to mutton/beef/pork. Prefer lean cuts of meat.
Control dessert intake: Skip desserts if possible,or choose light ones in place of creamy or deep-fried ones. If you have a sweet tooth,share your favorite ones with your friends. Fruits make a good choice.
Gift healthy: Find alternatives to traditional high-calorie sweets for the purpose of gifting. Healthy options include dry fruits (figs/ apricots/ prunes),nuts coated with chocolate or honey and sweets made with alternative sweeteners
