Enjoy Festivities and not Feasting.

                    

   Enjoy Festivities and not Feasting.

Festivals are to celebrate with people. 

So, Enjoy preparing snacks, sweets together and enjoy eating together.

            Food in the festival is a symbol of elders' love and god's blessings, so respect it and share it.

Healthy eating guidelines for the festive season:

#Balance is the key.

Planning our day/week - if any parties are scheduled in a day or on weekends, we should plan other meals accordingly to create balance in terms of calories, sugar, salad and proteins intake.

# Do Sampling

If there are more than 3-4 snacks, sweets and beverages on offer, take 1-2 spoons of each delicacy rather than overstuffing ourselves.

# Self Talk

Ask ourselves that do we really need it because most of the time we overeat in the feeling of that we never ever going to get that taste/food again.

#Eat slowly

Enjoy its aroma, it's taste, identify all ingredients, discuss it's the recipe.

In short, take time to eat food slowly. Enjoy every bite of it as it takes 20+ minutes for our brain to get the signal that we are actually full.

# Follow the sequence

Start with dry fruits/ nuts....drink sips of water to reduce hunger which thereby helps to avoid overeating.

#Avoid late-night snacking, avoid too much and repetitive deep fry food - it causes indigestion, gases, acidity and bloating.

( So then we wonder why newly stitched blouse/trousers are not fitting and why looking dull even after that facial and makeup)

# Stay away from snacks with artificial colours and preservatives

# Do not store excess sweets, chocolates at home to avoid in between temptation.

Nutrition is the key over empty calories to make snacks and sweets:

- use dates, jaggery, cardamom powder, nutmeg powder, dry fruits powder, saffron, honey over refined sugar.

- use ragi, semolina, whole wheat flour, rice flour, shingada flour instead of the only maida.

- use milk powder/ chakka/ paneer instead of only khoa.

- use ghee instead of vanaspati/ dalda.

Follow Healthy Lifestyle:

# keep it up with daily exercise.

# stay well hydrated.

# sleep well.

# please avoid air and noise pollution.

.............................................................................................................

Write up by Dietitian Prachi M. 

(P.G. Dietetics and certified sports nutrition with 13+years professional experience.

.

Food Guide for High Altitude Holiday:Trekking/Skiing

  

As oxygen availability drops down as you go above 3000metres from sea level, less oxygen is delivered to body tissues. Inadequate nutrition on top of this leads to feeling fatigued and breathlessness.

At low climatic temperature, as per body homeostasis heat generation accelerates, so requirements for calories increases than usual.

Key Points

- consume adequate calories

- need more carbohydrates as body fuel

- combination with protein and fats for satiety

- hydration

- iron-protein-vitamin B complex-water to maintain blood volume

Foods to be kept in bag pack:

*Nutty Mix- easy munching option and rich in fat-protein-micronutrients

*Iron-rich Jaggery and Dates

*Protein bars- easy to carry and eating options

*Energy drink- caffeine drink for instance mental energy 

*Electrolyte Tetrapack- instant energy supply when feeling drowsy/ weak or get exhausted.

*Chewing gum (it's not food but useful at these locations)- helps to inhale more oxygen

Eating At Dhaba/ Homestay:

*Puri and Potato bhaji

*Paneer /Potato paratha and Curd

*Roti made of Local grains

*Boiled Eggs/egg omelette with Bread

*Tandoori Chicken

*Local Dal and Rice with ghee

*Lassi

*Hot chocolate Milk

*Dryfruits Milk

Write up By Prachi M