Let us define foodie here! By foodie we mean people who find it difficult to ‘eat to live’, rather they ‘live to eat’! But that does not mean that a foodie is averse to making adjustments in how much and what all they eat, at all!
Studies in urban lifestyle and weight gain have found that in sedentary individuals a calorie intake in excess of only 10-100 calorie per day, over a period of time can cause weight gain. So, foodies have to try to keep their calorie balance by eating only what they really love and not what is available within reach. This is the core principle to avoid overeating
The diet tips below are meant to help you reduce your everyday excesses so that you have room for indulgent behavior when serious good food is on the table!
Added sugars are getting notorious for bad health, arguably even more so than bad fats ! Therefore, you should avoid adding loads of sugar to your diet. A whole bunch of simple carbohydrates, in addition to table sugar (sucrose) have been classified as added sugars a. These are found in such as colas, corn syrup, in squash, fruit concentrates, jams, snacks, ready to eat/cook food items and even honey
The recommended upper limit for simple sugars is less than 10% of your total calories, (check the list of added sugars)
Here are some of the ways to manage your drinks well
Alcoholic drinks also give calories, therefore count them when planning your meal intake !
Also, alcohol intake has to stay within limits to avoid addiction/dependence and long-term ill effects of alcohol including liver damage, check out these limits
People who love cocktails should be aware that cocktails either have added sugar (martini, LIIT etc.) or salt (Bloody Mary) and can be calorie packed
Snacks are calorie dense and contain bad nutrients such as salt, bad fats (Trans and saturated fatty acids), sugar or simple carbs in big quantities. People often do not know the correct portion size and eat too much of snacks
Here are a few tips to help eat snacks in a healthy way
Get in the habit of carrying your lunch, fruit, snack and milk to office, this habit will give you the freedom to enjoy your planned indulgences such as checking out a new restaurant!
Or else, try and cajole your canteen vendor to keep low fat milk, fruits and nuts as snacking options, you will be doing many others a favor!
You must be wondering by now ‘what about fats?’. Well fats have been vilified for the longest time, but recent research has taken away some of their notoriety!
Research suggests that focusing on the type of fat you consume is arguably more important than the amount of fat. Avoid trans fats, saturated fats and cholesterol containing fats, instead consume MUFA containing oils liberally and good amount of PUFA containing oil. Sounds like Greek language? Check out our post on ‘How to chose oils/fats for cooking‘
Here’s the good news! Having a teaspoon of butter or ghee on your roti or bread is alright, so is occasional cheese in pasta or pizza
Eat equal or lesser calories than you need on everyday basis. Calculate your calorie intake /day and get your healthy diet plan now!
Once you work this out for yourself, just the awareness will help you make healthy choices and enjoy the diversity it will add to your diet in typical foodie fashion
Also check out ‘check out: How to keep eating what you love by giving up on some other stuff’
CHECK OUT: Our references for recommendations on diet
CHECK OUT: Our references for recommendations on weight management