health and safety: Nutritionist Richa Anand tells you how to correct your diet pattern

Wednesday, August 5, 2009

Nutritionist Richa Anand tells you how to correct your diet pattern

DAMAGE CONTROL

Nutritionist Richa Anand tells you how to correct your diet pattern after giving in to those sinful yet oh-so-tempting treats

There is no food that can be classified as good or bad as long as moderation is the key, but it is indulgence that wears the devil's horns. While most of us are quick to succumb to temptation, adopting a 'strict control formula' is not exactly practical either. Dietician Richa Anand gives you tips on setting things right, once you have indulged to your heart's content.
CHEESY PIZZA WHY IS IT BAD?
The pizza base is made out of flour, which has little or no fibre. This causes a rise in the body's sugar level. Secondly, the butter (coating the base) and the cheese (layered on top) get coated on the inner lining of the arteries because of their high fat and cholesterol content.
KICK IT OUT
Your next meal should be a plain bowl of steamed vegetables to compensate for the fibre. You can couple it with some brown rice or multi-grain bread. Combat the increase in sugar levels with a small glass of bottle gourd or celery juice.
CHOCOLATE CAKE WHY IS IT BAD?
The gooey chocolate cake craving is one of most difficult to deal with. Be it a depressing result or a happy celebration — the brain imm e d i a t e l y starts sending signals and your hand is dialing the nearest bakery! The chocolate cake has more devils than you can count. Butter, flour, eggs, cream, sugar, chocolate…the list goes on. All of these ingredients are high on calories, low on fibre and take a long time to get digested.
KICK IT OUT
The best meal to beat the constipation caused by a chocolate cake is a bowl of piping hot vegetable stew teamed with whole grain bread or jowar/bajra rotis or barley soup.
AERATED DRINKS WHY IS IT BAD?
These are best avoided. Most aerated drinks have harmful chemicals that can cause severe acidity and teeth erosion. Their diet version thankfully has the goodness of being sugar free but the chemical level does not change.
KICK IT OUT
Beat the acidity by drinking gallons of water throughout the day. You could also have a tall glass of butter milk, cold milk, coconut water or apple juice. These will help relive the stomach uneasiness.
CHAAT
WHY IS IT BAD?
A foolproof way to invite stomach infection is to gorge on street food chaat. Most chaat items have at least one fried ingredient, either the papadi or samosa or sev. These are high on cholesterol that will choke your arteries in the long run. Secondly the chutneys are seldom made with pure water. Eating chaat can lead to stomach distension and acidity.
KICK IT OUT
A plain glass of cold milk will help fight the acidity. Your next meal should be a bowl a moong dal khichdi or sprouts salad. These foods contain Vitamin B and E that help eliminate acids out of the body.
ICE CREAM
WHY IS IT BAD?
Ice-cream ranks first in our comfort food list. But apart from the temporary satisfaction, it does nothing for your system. Unless your ice-cream swears to be made from real milk (in which case it's a good source of class one protein). Else, you are just adding to your fat intake. Secondly most ice-creams have colour and p r e s e r v a t i v e s that meddle with the digestive juices, making it difficult to process.
KICK IT OUT
Gulp down a glass of masala chaas with a hint of ginger or jaljeera — these will aid digestion. Your next meal should be a bowl of palak soup with a slice of rye bread which will ensure smooth bowel movements.
CHINESE FOOD
WHY IS IT BAD?
Most Chinese meals are cooked with a generous sprinkling of ajinomoto whose hazards are wellknown. Apart from being chemically active, ajinomoto's reported to have a deteriorating effect on the brain. Secondly Chinese food is high on sodium and the rice or noodles are generally polished, so the fibre is lost. It can lead to water retention, constipation and even acidity.
KICK IT OUT
Water and green tea is the best way to detox the body. Balance the excessive salt intake by consuming a glass of coconut water. Make sure you end your day with a bowl of mixed fruits. Fruits such as papaya, peach, musk melon and pear too help ward off severe acidity.
(Richa Anand is a consultant dietician at Dr LH Hiranandani hospital, Powai)