Diet tips for the working people

Most working People have the same complaints – no time to eat, long office hours and frequent eating out, leading to acidity, bloating and obesity. Here is how to eat healthy, despite hectic schedules.

Today, most people work well over 12-14 hours every day. In the process, they may be earning several times more than what their elders did. But they also end up sending a sizeable chunk of their income on medical treatment for lifestyle diseases like diabetes, hypertension, heart disease and cancer which can affect even those in the 30-40 years age group. Lifestyle changes due to increased work pressure and stress is also a main reason for a rise in infertility cases.

And while indigestion and other gastric problems are a common occurrence, ballooning weight is also a cause of concern for executives. After all, an inch more on the waistline is a year less on your life.

There is no short cut to weight control and good health. One has to make a serious commitment to make a lifestyle change and stick to it. But yes, there is a miracle formula for fitness that involves a combination of the following and is highly effective. Walk for about 20-30 minutes daily. Also, drink about 2-3 liters of water daily and follow a diet of healthy, balanced, regular low-fat meals.

Golden Rules

1. Never skip breakfast. You may be in a hurry to leave home, but you have to eat a proper, balanced breakfast. It could be just 2-3 slices of whole wheat bread with an egg or 2 egg whites. A glass of skimmed milk along with this is ideal. A vegetarian may use jam, vegetable sabji or green chutney on the bread. Idli or dosa with sambar, plus a glass of milk is also an option.

2. Carry a couple of fruits with you to work. Apples, pears, oranges, guavas, etc. are ideal. Try to have one at 11 am or 12 noon so that you break the gap between breakfast and lunch.

3. Lunch is an important meal in the day. It must be eaten and should be properly balanced. Two to three rotis or a cup of rice may be eaten accompanied by daal, plus a vegetable sabji and salad. Curd may be eaten along with it as well as 1-2 pieces of non-veg, preferably chicken or fish.

4. Tea is important. Even if you are too hungry try to have a cup of tea, coffee or milk and if necessary, two biscuits. This will ensure that you don’t start snacking or bingeing (overeating) by 6 pm. If you are still at office try to have a second fruit at 6 pm. If you are home by 6 pm be very sure to eat only a fruit as soon as you get home. Remember you are at the end of the day, tired and all your defenses are down. If even after the fruit you are still hungry go for a glass of skimmed milk or a skimmed lassi. You must resist the desire to snack. Even if you eat perfectly all through the day but eat some oily snack like a samosa or mixture, chaat at 6 pm you will ruin everything. If you have to go out for dinner, have a bowl of salad and curd or another fruit just before you leave. This will help you to resist all those oily starters, chips and nuts. Yes, they are delicious but dangerous for your heart and health. Even at a party or executive dinner, ask for a salad as a starter.

5. Dinner must be the lightest meal in the day. However, it is dangerous to skip dinner or have only soup, salad or just a glass of milk for dinner. It must be a properly balanced meal of roti, daal, salad and curd.

6. Avoiding non-veg for dinner is seen to have the most significant effect in weight control. You may eat non-veg as often as you want at lunch but as far as possible avoid at night as it gets converted to fat and is stored in your body while you sleep. Similarly, avoid sweets and desserts after dinner. Try to stick to fruit if you must have a sweet taste in the mouth.

7. Try to ensure that there is at least a two-hour gap between dinner and bedtime.