HYDERABAD: Even small changes like replacing ghee and oil with flavour enhancers such as saffron and rose water can make a difference
Moderation is the key
Take a small bite of sweets that are offered rather than consuming the entire thing. Similarly, consume papads, chutneys, salty snacks, and other namkeens in limited qualities as all of these contain excessive amounts of salt.Since you will likely be eating through the day, it is a good idea to eat smaller portions of the main meals. If possible, balance out with soups and salads and give carbs a miss during the main meals.
Modify your snacks
Deep fried foods contain empty calories and yield zero benefits other than a momentary sense of taste. It is better to go for roasted or shallow-fried snacks. Snacks can also be made using high-fibre flour, finger millet or bajra, ragi or soya along with wheat flour and seasoned with herbs and spices instead of salt. Additionally, it is also a good idea to add green leafy vegetables to these snacks.
Cook at home
Make your own sweets and snacks rather than buying from the market. This way, it will be possible to control the amount of sugar and salt, and use healthier alternatives. Replace whole milk with a lighter version. Minimize the use of ghee and butter. Instead, it is a good idea to use flavor enhancers such as saffron, cardamom, and rose water for taste.
Keep yourself hydrated
About 10 to 15 glasses of water every day can work up all that extra oil that you consume.
Eat a full breakfast
If you have had one heavy meal, you could ensure that the next one consists of soups and salads or fruits and juice. Snack on nuts as this will prevent you from unnecessary snacking.
Remain physically active
Ensure that you continue with physical activity as on other days. Try to take a small walk after a heavy meal. Look for ways to keep yourself active and avoid prolonged sitting.
(The doctor is Head of the Clinical Advisory Board, healthi)