DIET PLANS FOR DIFFERENT BODY TYPES
Do you prefer outdoor or indo physical activity?
I prefer outdoor because I feel more energised. However, indoor also wo for me if there is enough space to move my legs around without kicking some machine.
Which are your favourite physical activities?
Silambam (the stick) and mallakhamb (t rope) gymnastics, dance are my
Celebrated on October 16, World Food Day aims at creating awareness about what one should eat — a healthy, and more importantly, a sustainable diet, which is affordable and accessible to everyone. Nutritionists, dieticians, chefs and experts share tips on how you can make healthy decisions.
Delnaaz T handuwadia, chief ietician, Jaslok ospital and search Centre, ys, “Due to our nscious oices, st-paced festyle, nd cial edia, we ndto nsume rtain food n excessive s and lesser of e others. If you sit ack and retrospect, ou will notice that our take of foods from the realfoodgroupisa t. However, they are fined. Examples are ndwiches, samosas, dapavs, packaged food nd street food. The mmon factor in all of ese being high amounts f refined flour and also a t of trans fats. All these ods are also very high in healthy fat.” hat needs to be done is king a shift in our choice of foods. We need to choose whole grain cereals, pulses and millets, instead of refined foodstuff. Millets, as a food group, have not been explored much. They are a powerhous of vitamins, minerals, fibre and calcium, examples bein — jowar, bajra, ragi, kong, sama, kodo etc. These are indigenous that are very versatile. They have been widely used by our ancestors, and it would be wise for us to begin using these in our daily diets.
Dietician Deepti G Dua, cofounder of Mutation Diet Clinic, says, “There are seven essential factors for a balanced diet such as — carbs, protein, fat, fibre, vitamins, minerals and water. Plan your diet b plenty of foods rich in carbohydrates. Include eggs, white meats, fish, beans, lentils, and high-protein dairy, like Greek yogurt in your meal. Replace saturated with unsaturated fat. Enjoy plenty of fruits and vegetables. Reduce salt and sugar intake. Eat regularly, control the portion size and drink plenty of fluids.”
SUPERFOODS FOR THE SEASON
This season packs a serious nutrition boost with superfoods that can fuel all of those fall activities and will keep you going. Incorporate apples which are the easiest grab-and-go foods, not only for this season but throughout the year. You can consider dicing fresh apples in a bowl of oatmeal and can add a pinch of brown sugar and cinnamon to further enhance its taste. Pumpkin is another superfood which is a power-house of flavour, vitamins, and fibre. Adding pumpkin puree to smoothies, oatmeal, or even a pumpkin humus will get you going this season. Dr Siddhant Bhargava, fitness and nutritional scientist, says, “When was the last time you made Brussels sprouts a part of your diet? This fall, consider tossing and roasting some with a dash of olive oil, salt, pepper, and herbs of your choice for a simple and wholesome side dish that you will enjoy munching on. Cranberries are a nutritive treasure trove. Consider adding a handful of fresh berries to muffins or bread to lend a sweet boost. Carrots are a very good option this season that can be added to your salads, juice or in smoothies. Even carrot pancakes are a healthy and delectable option that will help fuel your day. Big on flavour, leeks can transform any fall dish that you are cooking. They enhance the taste of soups and stews. Kale offers a whole lot of nutrients and is in season right now. It enhances the taste of green salads and will go with almost anything that you are preparing.”
SUSTAINABL OPTIONS IN DIET
Experts agree t we should consume only those fruits an vegetables that are seasonal. Souvik Gupta, culinary head, Loft, says, “The mantra is to red carbohydrates as fillers, which is th cause of obesity. Instead, stick to usin fillers from fresh fruit vegetables.” Dr Siddhant Bhargava, fitness and nutritional scientist, says, “Whether you are an appleshaped, a pear-shaped, or a chili pepper-shaped body type, it is important to find a suitable diet and workout programme that suits you.” He lists the below diet plans based on various body types.
1. The chili pepper-shape People tend to gain weight around their midsection, thus making them prone to an augmented peril for heart ailments and diabetes. A diet that integrates healthy fats may reduce the jeopardy of cardiovascular snags. Fish, olive oil, lean proteins, nuts, and complex carbohydrates, like vegetables, fruits, vegetables and beans are recommended. The calorie count for their diet includes 800 calories from carbohydrates, 700 calories from fats and 500 calories from proteins.
DIET
■ Breakfast: Omelet made with two eggs and 1/4 cup each of sliced mushroom, bell peppers and grated mozzarella cheese, coupled with wholewheat bread. The meal should rise 1/4 cup of isins and almonds as well. Lunch: One up of black ean soup llowed by fresh inach salad, one getable, and one ole wheat chapatti. nner: Grilled salmon fillet rushed lightly with one teaspoon of honey and light soya sauce, half a cup of cooked brown rice and a mixed vegetable salad. Dessert should mainly comprise yoghurt and peach.
A diet that is rich in complex carbohydrates such as wholegrain cereals, beans, and lentils; lean protein such as chicken or fish; and fruits and veggies will assist in melting off extra pounds. Meals should comprise of 1,750 calories from the consumption of carbs, 375 calories from fats and 375 calories from protein intake.
DIET:
■ Breakfast: Instant oatmeal, medium-sized bananas, and a half cup of freshly squeezed orange juice. For snacks, one can have wholewheat crackers.
■ Lunch: Two slices of wholewheat bread sandwich, followed by yoghurt and apple for evening snacks.
■ Dinner: Four pieces of skinless, boneless grilled chicken breast, one cup of steamed green beans, whole wheat chapatti and one cup of salad. One must eat sugar-free desserts.
3. The apple-shape
For this body type, the diet plan will be a little advanced in healthy fats and lower in carbs, that is about 600 calories from carbohydrates, 525 calories from fat, 375 calories from protein.
DIET:
■ Breakfast: One scrambled egg served with a slice of wholewheat toast. For snacks, one can consume a small apple.
■ Lunch: Salads and six wholewheat crackers. The evening snack must include one small pear.
■ Dinner: Grilled chicken, baked potatoes and steamed broccoli with a teaspoon of olive oil. For dessert, one can indulge in a cup of yoghurt mixed with two tablespoons of bran cereal, and a cup of frozen blueberries.