Winter indulgence can be irresistible, and here are some healthy swaps to make it happen.
The Christmas bells are ringing and the new year is only a few days away. The party mood is on and everyone is getting ready to say goodbye to the current year and greet the new year. At this time of year, people sit down and evaluate their achievements and set goals for the new year. Health and happiness go hand in hand. It is imperative that we take responsibility for our own health at the beginning of the year and commit to practicing healthy eating for a healthier new year.
India.com contacted Dr.Meghana Pasi, Nutrition Consultant, MyThali, Arogya World As you enjoy Christmas and New Year’s Eve, be careful about changing foods. Choose nutrient-dense foods with healthy fats, lean proteins, foods low in sodium and sugar, and high in fiber and micronutrients. Such swaps can be quite impressive and help with weight management, improve digestion, reduce the risk of chronic diseases and set the tone for a long-term relationship with healthy food.
Here are some healthy food swaps to try during the holiday season:
Choose fried or steamed snacks instead of fried snacks: Baking is a cooking process that requires less oil and can help retain more nutrients in food, making it a preferred choice for health-conscious cooking. Using less oil means less calories and fat. Deep frying, on the other hand, requires a lot of oil/ghee, which makes the food high in calories and high in fat. Opt for fried samosas/gujiyas instead of fried samosas/gujiya. Opt for idli and steamed momos instead of medu vada and fried momos or bajjis and bonda.
Try healthier cooking methods such as grilling, frying or stir-frying: Instead of deep-fried fritters and samosas, try grilling or frying paneer, peppers, corn, mushrooms, broccoli, carrots and sweet potatoes. These are rich in vitamins and fiber and will keep you full for a long time. These cooking methods reduce the consumption of unhealthy fats and excessive calories in deep-fried foods.
Choose nutritious sweets and desserts: Choose frozen fruit yogurt instead of ice cream.
Try avacado shrikhandi or apple oat kheer instead of plum cake or brownies. Avocado is rich in nutrients and monounsaturated fatty acids (MUFA), while apples and oats are high in fiber. Oats also help control blood sugar, which can be beneficial for diabetics. Opt for homemade nuts and dates with honey over sugary cookies. Nuts are rich in vitamins and minerals, as well as monounsaturated fats, which can help lower cholesterol. Dates contain plenty of soluble fiber and iron. Choose fruit salads instead of pastries. Fruits are packed with vitamins, minerals and fiber, and citrus fruits further help boost immunity.
Include millet in sweets and snacks: This new year start incorporating millets into your dishes. Choose from ragi laddu, Jowar pongal, Jowar sesame sticks, bajri Vada and Jowar kesari.
Ragi contains a lot of dietary fiber and essential amino acids, as well as a lot of calcium and iron. Jowar is a good source of protein and dietary fiber and rich in minerals such as copper, magnesium, phosphorus and selenium. Millets are an ideal food for diabetics as they can control blood sugar and hyperglycemia.
Choose snacks made from wheat flour instead of Maida: Whole wheat flour has a low glycemic index compared to maida, which helps to slow down and reduce sugar spikes in diabetics. Maida, which is a refined form of wheat flour, also lacks all essential nutrients and fiber. So choose whole wheat pizza instead of regular maida pizza, choose chapatis instead of maida parathas and make whole wheat flour crackers instead of maida crackers.
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