Winter indulgence can be irresistible and here are some healthy swaps to make it.
Christmas bells are ringing and the new year is just a few days away. The festive vibes are on and everyone is getting ready to say goodbye to the past year and welcome the new year. At this time of year, people sit down and review their accomplishments and set goals for the new year. Health and happiness go hand in hand. It is imperative that we take charge of our health at the very beginning of the year and commit to practicing healthy eating for a Healthier New Year.
India.com spoke to Dr.Meghana Pasi, Nutrition Consultant, MyThali, Arogya World As you enjoy Christmas and New Year’s Eve, be careful about changing foods. Choose nutritious foods, with healthy fats, lean proteins, foods low in sodium and sugar and high in fiber and micronutrients. Such changes can be very impactful and help manage weight, improve digestion, reduce the risk of chronic diseases and set the tone for a long-term relationship with healthy eating.
Here are some healthy meal replacements to try during the holiday season:
Get baked or steamed snacks instead of fried snacks: Baking is a cooking process that requires less oil and helps preserve more nutrients in food, making it a preferred choice for healthy cooking. Less oil intake means less calories and fat. Deep frying on the other hand requires a lot of oil/ghee which makes the dish calorie dense and high in fat. Opt for baked samosas/gujiyas instead of fried samosas/gujiyas. Go for idli and steamed momos instead of medu vada and fried momos or bajjis and bondas.
Try healthier cooking methods like grilling, grilling or stir frying: Instead of deep-frying fritters and samosas, try grilling or frying paneer, bell peppers, baby corn, mushrooms, broccoli, carrots and sweet potatoes. They are rich in vitamins and fiber and keep you full for longer. These cooking methods reduce the consumption of unhealthy fats and excess calories found in fried dishes.
Choose nutrient-dense sweets and desserts: Choose frozen fruit yogurt instead of ice cream.
Try avocado shrikhand or apple-oats kheer instead of plum cake or brownies. Avocados are high in nutrients and monounsaturated fatty acids (MUFAs), while apples and oats are rich in fiber. Oats also help control blood sugar which can benefit diabetics. Choose homemade nuts and dates bars with honey instead of sugar-filled cookies. Nuts are rich in vitamins and minerals, as well as monounsaturated fat, which can help lower cholesterol. Dates are high in soluble fiber and iron. Choose fruit salads instead of pastries. Fruits are full of vitamins, minerals, and fiber and citrus fruits further help build immunity.
Include millets in your sweets and snacks: Start this new year with millets on your dishes. Get ragi laddu, jowar pongal, jowar sesame sticks, bajri vada, and jowar kesari.
Ragi is high in dietary fiber and essential amino acids and is also rich in calcium and iron. Jowar is a good source of protein and dietary fiber and a rich source of minerals like copper, magnesium, phosphorus and selenium. Millets are ideal food for diabetics as they can control blood glucose levels and hyperglycemia.
Choose snacks prepared with wheat flour instead of maida: Whole wheat flour has a low glycemic index compared to maida which helps in slower and lower sugar spikes in diabetics. Maida which is a refined form of wheat flour, also lacks all the essential nutrients and fiber. So, go for whole-wheat pizza instead of normal pizza prepared with maida, go for chapatis instead of maida parathas, and prepare whole-wheat flour cookies instead of maida cookies.
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