You eat out a lot and try a lot of different stuff, which would make it very difficult to eat healthy, right?
Not necessarily, knowing a bit about planning your meal and developing trade-offs (which means giving up on one item so that you can eat/ drink the other) can help you keep your diet healthy and still enjoy your food
a) keep your calorie intake within your allowance for the meal
b) keep your intake or bad fats and bad carbs in check
The table below will give you estimated allowances for adult Indians
|Calorie requirement/day estimates for Indian adults|
|Sex||Height||Weight(Kg)||Age||calorie allowance/day||Calorie allowance in major meals (breakfast, lunch, dinner) and snacks (assuming two snacks a day)|
|(for older persons, deduct 200 calories from this allowance)|
|Women||5’7″||65||35||1800||540 calories per meal / 90 calories per snack|
This will help you make trade-off ‘number one’ which is focused on calories in the same meal
|‘100 calorie equivalent’ of food stuff|
|Rice||1/2 cup cooked|
|Dal||1/2 cup cooked, excluding tadka|
|Meat||2 match box size pieces of cooked meat (excluding bones)|
|vegetables||1/2 cup cooked|
|milk||nearly one (4/5th) glass (200 ml) toned milk|
|butter/ghee/oil||2.5 tea spoons (little less than 1 table spoon)|
|Gravy (when eating out)||Assuming 1 tablespoon gravy has 1 teaspoon fat, three table spoons will give ~ 100 caloriesSome gravies will have less and some more!|
|Salad dressing||nearly 130-200 calories Check table|
|Egg||1.5 eggs or 6 egg whites or 3 egg whites+1 egg yolk (smart egg)|
|Fruits||1 banana, 6 inches long, 1 small to medium apple|
|Cola (300 ml)||132 calories|
|Beer (1 pint)||106 calories in regular/lite and 139 in lager beer|
|Whisky/Vodka etc.||one Large (60 ml)= 128 calories|
|Wine||one small glass = 105 calories|
|Cocktails||Check out the table|
Knowing these will help you make a rough calculation of how much you can eat in your outing, for example, a dinner out, but remember to count all the calories: from drinks, food, dips, curry etc.
For example if your allowance is 500 calories and you want to really enjoy your steak (usually 3-4 oz portion size), which will be nearly 200 calories and have a pint of beer (130 calories), just go easy on the potato chips/fries and the dessert, so that they give you not more than 100 calories (nearly 1/3 rd of small order of french fries)
This is trade off number 2!
For this, firstly you should know, your allowance of SFA, cholesterol and sugars (in terms of serving sizes of food stuff) and secondly you should try to consume less than the allowance
Check out the SFA and cholesterol content table to know how much meat/cheese etc. you can eat in a day so that you stay within the recommended limits
If you have gorged on food having SFA such that your daily limit is nearly reached compensate by not having any SFA containing stuff in the rest of the meals/snacks for the day.
It is going to require a bit of practice these ‘trade offs’, but once you master them, you can look forward to years of happy but healthy eating!
CHECK OUT: Our references for recommendations on diet