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Homemade Vegan Dog Treats
Peel the bananas and mash them with the peanut butter until everything is smooth. Measure and pour in your flour, adding half at a time. Vegan Dog Treats Ease: 4 Approximate cost: INR 125 Serving size: 8 Cooking time: 50 minutes Nutritive value Energy: 86.3 Kcal Carbs: 11.6g Protein: 3g Fat: 3.2g Fibre: 1.2g Ingredients Oat or rice flour: 1 cup Ripe mashed bananas: 2 Peanut butter smooth (unsweetened): ¼ cup Preparation Step1: Peel the bananas and mash them with the peanut butter until everything is smooth. Measure and pour in your flour, adding half at a time. Mix until all the ingredients are evenly combined, then add the remaining flour. Fold everything together until the ingredients are combined. Use UR hands as needed to form a solid ball of dough. Step 2: Chill the dough for 20 minutes. Optional, but it helps firm the dough more faster. Remove the dough from the fridge and place it on a parchment paper or on a well floured counter. Preheat UR oven to 162 C. Step 3: Roll the dough out not too thin so as you need to cut the cookies out into small dog bone biscuits. Using your cookie cutter, cut out shapes as desired. Transfer the cookies to a parchment paper lined baking sheet. Use a fork to poke 4 holes in the center of each, to allow steam to escape. Step 4: Bake for 30-35 minutes. Remove and let completely cool before transferring into an air-tight container. Give to UR pet as desired! They're safe for all pet parents too! Oats also known as Avena sativa belong to the cereal clan that are commonly eaten in the form of oatmeal, or rolled oats globally. Oats can be turned into a comforting porridge, healthy snacks and treats for UR pets and you! Over a few decades, oats have become a very popular health food, which aren’t just meant for humans but for UR pets too! Oats are rich in dietary fiber (containing more than other grains) and also have healthy cholesterol-lowering properties too! Rich in fiber and antioxidants. Oats are loaded with fiber, antioxidants, vitamins and minerals like vitamin E, B, zinc, iron and selenium. All of which, play an important role in maintaining and improving health. Many of the antioxidants that oats contain, such as linoleic acid and vitamin E, can also help supplement your pet’s liver, skin, fur, etc. Great for skin and fur The best part is that oats are also used in may topical creams, shampoos and other pet products too that are gentle on UR pet’s skin and fur. The soothing properties found in oats help calm the skin when you or UR pet has skin rashes, bumps or any allergy-related skin concerns. Bananas contain a number of vital nutrients such as potassium, magnesium and vitamins B6 and C. This superfood has been extensively studied and provides health benefits such as lower blood pressure , increased potassium intake, bone growth and nutrient absorption. Bananas are also rich in magnesium, which may help your dog absorb other vitamins more efficiently and promote healthy bone growth. Like most fruits, bananas are sugar-problematic for dogs and lead to gastrointestinal problems, obesity and diabetes. Your dog would have to eat a lot of these fruits quite often to develop these conditions, but it's best to make sure UR pooch doesn't go overboard. Peanut butter From a health perspective, there are a few facts you should be aware of before giving your pets peanut butter. Peanut butter is rich in natural fats and protein, but too much can lead to obesity, or unnecessary health concerns like pancreatitis. You can also make UR very own peanut butter with coconut oil, chia seeds and peanuts. This is one of the safest and healthiest peanut butter options that we highly recommend for cats, dogs, horses and even humans! Natural peanut butter is a great source of protein, vitamin B and E and healthy monounsaturated fats. Note: It doesn’t hurt to determine whether it’s safe to feed UR pets peanut butter at all or on a regular basis, you can contact UR veterinarian and ask his or her advice. This is especially important if your pets have potential health conditions such as diabetes, digestive or any allergy sensitivities.
Nutritional Gains Of A Cauliflower
Nutritional Gains Of A Cauliflower Cauliflower belongs to the cruciferous vegetable family and is packed with fab nutrients that can do wonders for UR health. It has turned out to be a secret superhero since it is extremely low in carbs and fat. It is a significant ingredient for the keto diet that was followed by a large population around the world. This veggie is so versatile that you can use it as a substitute for rice, as a pizza base, make a soup, bake it, make a pachadi, or even freeze them for later use. Without further ado, let's find out what this veggie can do for you health-wise. Nutritional Values Of Cauliflower A cup of cauliflower contains only 25 calories, 77 per cent of your daily allowance of Vitamin C, with high levels of Vitamin K, and B6. It is a natural source of pantothenic acid, omega-3 fatty acids, fibre, choline, biotin, phosphorus, manganese, magnesium, niacin, vitamin B1, Vitamin B2, and protein. Cauliflower has been known to have anti-carcinogenic properties. Studies have also found this vegetable to have a good defense against ovarian, prostate, colon, breast, and bladder cancer. The veggie contains phytonutrients that lend to the reduction of oxidative stress on cells in the body, and anti-inflammatory properties as well. The fibre content in the veggie also lends to an improved digestive process. Cauliflower is so versatile, you can use it as a substitute for rice, as a pizza base, make a soup, bake it, whip-up a pachadi, or even freeze it for later use. Table Source: USDA For 100gm of cauliflower (raw) Name Amount Unit Water 92.1 g Energy 25 kcal Protein 1.92 g Total lipid (fat) 0.28 g Carbohydrate, by difference 4.97 g Fibre, total dietary 2 g Sugars, total including NLEA 1.91 g Calcium, Ca 22 mg Iron, Fe 0.42 mg Magnesium, Mg 15 mg Phosphorus, P 44 mg Potassium, K 299 mg Sodium, Na 30 mg Zinc, Zn 0.27 mg Copper, Cu 0.039 mg Selenium, Se 0.6 µg Vitamin C, total ascorbic acid 48.2 mg Thiamin 0.05 mg Riboflavin 0.06 mg Niacin 0.507 mg Vitamin B-6 0.184 mg Folate, total 57 ug Folate, food 57 ug Folate, DFE 57 ug Choline, total 44.3 ug Lutein + zeaxanthin 1 µg Vitamin E (alpha-tocopherol) 0.08 mg Vitamin K (phylloquinone) 15.5 µg Fatty acids, total saturated 0.13 g 4:0 0 g 6:0 0 g Where Does UR Cauliflower Grow? Some of the states that produce the largest quantities of cauliflower are Karnataka, Uttarakhand, Uttar Pradesh, Himachal Pradesh, Haryana, Rajasthan, Bihar, Gujarat, Maharashtra and Odisha. Upsides Of Eating Cauliflower Rich in antioxidants and phytonutrients that protect against cancer. Great source of vitamins and fibre. Low in calories, helps with weight loss and weight management. Strengthens our bones, improves heart health. Sulforaphane present in cauliflower helps to regulate blood pressure and kidney function. Regulates the immune system and inflammation. Cauliflower contains smaller amounts of thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, and manganese. Improves insulin sensitivity. Helps in preventing oxidative stress. Cauliflower, like other vegetables belonging to the brassica category, is packed with Vitamin C, manganese and other potent antioxidants, which provide nourishment to UR body. Raw Vs Cooked Cauliflower Studies suggest that both forms of cauliflower when consumed have almost the same nutritional value, so it's basically a “win-win” situation. Well, in some European countries cauliflower is eaten raw rather than cooked. Some of the best ways to savour this vegetable are by steaming, blanching, roasting, mashing or sauteing it. One of the few downsides of overeating cauliflower is that it can cause bloating and gas. If you've already had a bit too much to eat, then here's a simple remedy to get rid of gas. Myth 1 Steaming cauliflower is not the best way to preserve the most amount of nutrients. Don’t worry, though — you don’t have to eat it raw if that’s what UR wondering. Studies show that, out of all the cooking methods, steaming cauliflower retains the most amount of nutrients. It is also said to be moderately consumed in hypothyroid patients since it contains goitrogens. However, when cauliflower is steamed, the goitrogen content can be reduced significantly since it leaches into the water. So, steaming cauliflower is the way to go. Myth 2 The stems and leaves of cauliflower are edible and nutritious. It turns out, the stems and leaves of cauliflower are completely edible, tasty, and quite nutritious too. The stem can be cut- up and used with the florets, while the leaves can be tossed in a salad or added in a soup. Cauliflower stems and leaves are excellent sources of calcium, iron, fibre, vitamin C and folate. Myth 3 Cauliflower only comes in one colour. Almost everyone recognizes the creamy-white coloured cauliflower we see in most of the grocery stores and markets. But, did you know that this veggie comes in 3 other eye-catching colours too? Orange has the most amount of beta carotene out of all the cauliflower variants. Purple is filled with anthocyanins, which are the same antioxidants that give purple potatoes their colouring. Green looks like the cauliflower but has the chlorophyll content found in broccoli. If you want more cauliflower recipes, then check out our videos on how to make cauliflower crust pizza and cauliflower curd like rice. If you still want to know more about how you can scale your nutrition then get in touch with our certified and trusted nutritional advisors.
Bhindi Fusion Salad
In a small bowl, combine the oil and okra/bhindi. Air Fry them for 15– 16 minutes at 200 C until the bhindi becomes nice and crisp. Ease: 2 Approximate cost: INR 80 Serving size: Cooking time: minutes Nutritive value Energy: 177 Kcal Carbs: 18 g Protein: 8.3g Fat:8.1 g Fibre: 5.2g Ingredients Red chilli powder: ½ tsp Turmeric: ¼ tsp Amchur powder: ½ tsp Canola oil, for Air Frying Okra: 1 cup (cut lengthwise or round) Chopped basil Kosher salt or normal salt as per taste Thinly sliced small onion: ½ Cherry tomatoes: 4-5 (sliced into thin strips) Cilantro: 1/4 cup (coarsely chopped) Fresh lemon juice: 2 tbsp Roasted peanuts: 1 tbsp Preparation Step 1: In a small bowl, combine the oil and okra/bhindi. Air Fry them for 15– 16 minutes at 200 C until the bhindi becomes nice and crisp. Step 2: In a large bowl, gently toss the fried okra with onion, cherry tomato, turmeric, red chili powder and amchur powder. Step3: Add cilantro, two tablespoons of lemon juice, top it with crushed roasted peanuts and serve. Bhindi is packed with potassium, vitamin B, vitamin C , folic acid, and calcium. It is extremely low in calories and has a high dietary fibre. It was proposed that okra/bhindi helps control blood sugar levels in type 1 , type 2 and gestational diabetes. Polyphenols, including flavonoids and isoquercetin, and vitamins A and C are the major antioxidants in okra. Researchers also suggested that the okra decreased sugar absorption in the digestive tract, leading to a more stable blood sugar response. It’s rich in magnesium, folate, fiber, antioxidants, and vitamin C, K1, and A.
Post Meal Digestive Mix
One teaspoon of equal parts of mint powder, ajwain and black jeera. Mix well and drink after UR meals for better digestion. It is best to avoid drinking water right after your meals. You can drink water 30 minutes after your breakfast, lunch or dinner. 1 glass or bottle of water 1 tsp. mint powder 1 tsp. ajwain 1 tsp. black jeera
Spinach, Egg & Paneer Mini Frittatas
Cals - 168.3 cals Carbs - 3.3 g Protein - 15 g Fat - 11.2 g Fibre - 0.07 g Ingredients Eggs: 6 Paneer cubes cut into small pieces: 100 gms Finely chopped spinach: 1/4 cup Paprika: 1/2 tsp Red chilli flakes: 1/2 tsp Rosemary: 1 tsp Milk: 1/4 cup Salt as per taste In a bowl whisk eggs, milk and add all the ingredients. Preheat the oven to 350 F. Grease the muffin moulds with a little oil. Spoon batter into the prepared muffin tray, about 3/4 full. Transfer the muffin tray into the oven and bake for 18 to 20 minutes. After UR mini frittatas are cooked transfer the muffin tray onto a wire rack and let them cool down completely. Use a butter knife to run around the edges of the frittatas to take them out from the muffin moulds.The frittatas can be refrigerated to be used in the morning for a nutritious breakfast. Reheat the frittatas in the microwave before serving!
What Should A COVID-19 Diet Include?
COVID-19 pandemic has been an extremely challenging situation for everyone, and it's not something that we were equipped for. There was no dietary checklist ready to follow in order to avoid or beat the virus smartly. All we knew was to eat immunity-boosting foods and go back to the basics of having Vitamin C rich fruits, haldi, vegetables and multivitamin. But the fundamentals which I've realised while working during this pandemic with my clients is that it's not just about immunity. We need to make sure that we follow a holistic plan. Not withdrawing any nutrient is the key to maintaining immunity. The idea is to eat well and not follow unrealistic diets during this unpredictable phase. Every nutrient should be included in UR diet in specific quantities during UR day. So, let me highlight some of these vital nutrients and give you a generic guideline on how to include them through your day: Nuts & Seeds: are high in magnesium and good fats. They can be consumed anytime in the day Dal, Pulses and Sprouts: are good sources of fibre and a make-up for the protein source for vegans in their major meals. Non-vegetarian Foods: might be difficult to get due to unavailability during the COVID times. Also, some people are apprehensive about consuming any animal protein during COVID. But if you can manage eggs, fish and lean meat, they are a great source of protein in your major meals. Greens: Spinach, green beans, amaranth leaves, colocasia leaves, coriander, fenugreek leaves, mint leaves and arbi-ke-patte all of these are rich in fibre, iron and vitamins. Fresh Fruits: All seasonal fruits are great sources of vitamins and minerals and should be added as a meal once or twice a day. Dairy Products: like yogurt, kefir, buttermilk and lassi make up for good source of probiotics for UR gut flora. Grains: Barley, brown rice, buckwheat, millets, oatmeal, whole-wheat bread, whole grains are great sources of energy Snacks: Makhana (fox nuts), nuts and steamed sprouts are great guilt-free snack options. Is there anything like over binging on immunity foods? At times we overdo eating all the immunity-boosting foods all at one go, which makes it ineffective. Spread these foods through UR day and don’t have it all at one time. Food’s such as haldi, ghee, flaxseed powder, jeera paani, black pepper, aloe vera, moringa powder, honey and Vitamin C, all of this works when taken consistently over a long period of time. It will eventually help you build a good immunity but it’s not going to overnight double UR immunity. The trick is to eat the right variety of food and create a good sustainable habit. Let food be thy medicine. While no foods or dietary supplements can prevent or cure COVID-19 infection, but following healthy sustainable diets are essential for supporting immune system. A good mix of nutrients which includes carbohydrates, protein, fat, fibre and fluids can help you attain a balance in nutrition, making your body stronger, one step at-a-time.
All time favorites
Chewy Banana Bars
Preheat the oven to 180C. Peel the bananas, put them into a bowl and mash. Add nutella and whisk, until the mixture is smooth. Ease: Approximate cost: INR 150 Serving size: 16 Cooking time: 35 minutes Nutritive value Energy: 67Kcal Carbs: 9.65g Protein: 1g Fat: 2.86g Fibre: 1.30g Ingredients Bananas: 120g Homemade nutella: 60g Seedless dates: 55g Chopped hazelnuts: 35g Puffed Rice (Kurmura): 10g Oats: 45g A pinch of salt Preparation Step 1: Preheat the oven to 180C. Peel the bananas, put them into a bowl and mash. Add nutella and whisk, until the mixture is smooth. Step 2: Put seedless dates and hazelnuts in a food processor, and grind them finely into crumbs. Transfer the crumbs into a bowl and mix in the puffed rice, oats and salt. Step 3: Add the banana and nutella mixture and stir, till it is evenly combined. Spoon the batter into an 8-inch square baking pan lined with butter paper. Press the batter down firmly and evenly in the baking pan. Step 4: Place the baking pan in the centre of the preheated oven for 25 minutes. Let the baked chewy banana cool down for sometime before you slice them into even bars. Store them in an air-tight container.
Bliss Ladoos: The Luteal Stage (15-28 Days Of Menstrual Cycle)
In a pan, slow roast/cook the seeds only until they start to release their natural oils. Wait for the seeds to cool down before you grind them into a fine powder. Step 2: In a mixing bowl, add the seed powder and the rest of the ingredients. Step 3: Mix everything well and roll the mixture into 14-15 equally-sized balls just like ladoos. You can store them in an airtight container and eat one treat everyday as suggested. Aids in cramps and spasms The magnesium present in the sunflower seeds and sesame helps relax the blood vessels. The calcium in the body bonds with other compounds and results in blood vessel contractions. The usual muscle spasms and cramps are a signal to you that your magnesium levels in your body are low. Building blocks of UR body Sesame seeds are rich in vitamin B. The various versions of this vitamin helps in body metabolism, digestion, increase blood level, and more. If this vitamin is absent from the body, we are susceptible to health issues like anaemia, muscle weakness, muscle coordination, mouth ulcers and poor absorption of nutrients. Chia seeds help increase satiety and result in decreased calorie intake. This might be indirectly beneficial for weight loss. When chia seeds are coupled with healthy dietary and lifestyle changes, chia seeds can definitely help those wanting to watch their waist by regulating their meals and helping them stay satiated for a longer period. Did you know that sunflower seeds are technically a fruit of the sunflower plant? Sunflower seeds have an exceptionally high concentration of vitamin E and selenium. These compounds protect the cells of your body from free radical damage and protect you from several chronic diseases. Vitamin B1 (thiamine extract) and electrolytes in sunflower seeds can provide vast quantities of energy in the body to keep it agile and active.The magnesium content in the seeds help push toxins out of our body and detox naturally. Sesame seeds Contain high methionine and cysteine compounds that help with muscle and tissue growth in the body. Compounds like lignans, vitamin E and other antioxidants in sesame seeds can prevent plaque build-up in the arteries and protect you from fluctuating blood pressure. For Luteal Phase: (Second half of menstrual cycle) Ease: 5 Cooking time: 15 Approx cost: 200 Nutritive Value Calories: 159.4 Carbs: 5.3 Protein: 5.8 Fats: 13.2 Fibre: 3.8 Ingredients Sunflower seeds: 1 cup Sesame seeds: 1 cup Organic almond butter or peanut butter: 1/2 cup Chia seeds: 2 tbsp Date syrup: 2 tbsp Dairy-free milk: 1/4 cup Method: Step 1:
Wash, peel and grate the beetroot. In a pan, add oil, , chana dal, coriander seeds, mustard seeds, urad dal and dry red chillies and fry them until they turn golden brown. Remove them from the pan, and keep them aside. Ease: 5 Approximate cost: INR 50 Serving size: 6 Cooking time: 20 minutes Nutritive value (per serving) Energy: 267 Kcal Carbs: 20.2g Protein: 9.2g Fat: 15.8g Fibre: 10.9g Ingredients ● Beetroot - 500 gms ● Dry red chilli - 10 ● Urad Dal - 5 tbsp ● Chana Dal - 5 tbsp ● Coriander seeds - 3 tbsp ● Mustard seeds - 3 tbsp ● Cumin seeds- 1 tbsp ● Garlic - 10 pieces ● A small ball of tamarind ● Oil - 5 tbsp or as per taste ● Salt as per taste Preparation Step 1: Wash, peel and grate the beetroot. In a pan, add oil, , chana dal, coriander seeds, mustard seeds, urad dal and dry red chillies and fry them until they turn golden brown. Remove them from the pan, and keep them aside. Step 2: In the same pan, add beetroot, salt and tamarind and fry it for 10- 12 minutes on low flame, while stirring the beetroot frequently. Step 3: Now blend urad dal, chana dal, coriander seeds, mustard seeds, cumin seeds and dry red chillies into a fine powder in a mixer. Step 4: Add beetroot, garlic and tamarind, with the powdered spices and blend until it turns into a rich puree/paste. Your beetroot pachadi is now ready to be served. Pair UR beetroot pachadi with ghee rice and dal or use the pachadi as a spread on a sandwich.
5 Tips For Anyone Struggling To Lose Weight
Weight issues are not only dietary or due to lack of physical activity but many times it could also be an underlying hormonal issue, a strong hereditary, clinical health issues or poor lifestyle such as stress or maybe lots of work travel. The only way you can combat weight issues is by working on these hidden issues and by knowing you need to make a change by prioritizing UR health. As a nutrition expert, what would you suggest or advise anyone who is battling to lose weight? Accepting you need to change is the essential thing in your nutritional journey. One needs to think of a diet as a lifestyle and not a 3-month summer package or 4 session monsoon package with nutritionists. You will definitely see results but you won’t be able to keep up with it eventually. Believe that you can change that you can become healthy and reach your targets. Don’t rush and be very hard on UR self. Learning to eat right and losing weight is a journey. So be open to a change and keep following UR nutritionist’s advice. Create a lifestyle to support this. Healthy lifestyle changes help enhance your results, boost confidence and help you sustain your results while being guided by your nutritionist, fitness trainer or a therapist. Stay motivated because this won’t be easy. Invest in yourself, stay determined, look at the larger picture and that might help you stay motivated. Even though it may take time to get where you want to be, it is best to follow the advice given by UR nutritionist and trainer. Be compliant as this will help you & UR nutritionist understand UR body and help you make UR goals a reality.
Let UR Skin Speak Volumes About UR Health
Let UR skin speak Volumes about your health Not everyone is blessed with beautiful or even close to flawless looking skin. With that being said, peer-pressure can also get the best of you, especially in a competitive atmosphere such as a meeting or party. U R what you eat and UR skin shows it. Water purifies UR skin by flushing out toxins, resulting in reduced inflammation and water retention You can also calculate how much water UR body needs by using this handy formula. UR weight (in kgs) X 0.033 = how much water you should be drinking in a day. Vitamin C-rich fruits like lemon, orange and pineapple help you maintain the integrity of UR skin’s texture and elasticity. The best part about vitamin C-rich fruits is you can eat them or even apply them directly on U R skin as a mask. Green tea is rich in antioxidants and is highly recommended for glowing skin. It is also known to remove toxins from your body and has an anti-inflammatory effect. Consume before 4pm. Place the used tea bags in the fridge so they can be used as an eye pack when UR eyes are tired or puffy. Almonds and walnuts are loaded with vitamin E and selenium, which protect your skin from harmful U.V. rays and boosts immunity. Zinc and selenium in nuts are excellent antidotes for acne. Use almond oil as a natural body moisturiser post UR shower and dab dry with a towel lightly. Sweet Potato is a superfood with excellent antioxidant properties in the form of beta-carotene, that converts into vitamin A which repairs UR skin cells. 2 Fab Sweet Potato Facepacks Facepack 1 To reduce oiliness Boil one or half a sweet potato. After the potato is completely boiled, mash it thoroughly. Add a tablespoon of honey and apply it on your face and wash it after five - ten minutes. Face pack 2 Reduce puffiness around UR eyes and lightens dark circles Cut sweet potato into two slices and place it on UR eyelids. Remove the slices after five to ten minutes. Flaxseeds are essential fatty acids (omega 3 fatty acids) that maintain the moisture of UR skin. A teaspoon of flaxseeds powder works wonders for anyone with dry skin or allergies. Beetroot is a colourful vegetable rich in beta carotene and phytonutrients that boost gut health and keeps your skin healthy. A small glass of beetroot juice can help purify UR blood making your skin look clear. Diet For Healthy Skin Early morning Hot water with lemon and honey or green tea Breakfast Oatmeal with almond powder + half apple+ almond milk and honey (optional) Mid morning snack Smoothie or fruit ( watermelon, papaya or apple) with green tea Lunch Carrot & tomato soup 2 rotis+ spinach daal with okra or carrot, peas or poriyal sabji and 1 curd or cucumber raita Evening snack- Sprout salad or raagi java Dinner – Spinach soup + fish and steamed veggies Pre bedtime snack- Apple or Buttermilk+ 1 tsp flaxseed powder Miracle drink for Skin - Skin Smoothie Prep 5 minutes Ingredients 1 tomato 1/4 beetroot 2 stalks coriander 1 tsp Chia seeds 1/2 tsp lemon juice Salt and pepper Preparation Wash all the ingredients Peel beetroot and cut it into small pieces Dice tomato and coriander finely Soak chia seeds for 20 minutes Blend all the ingredients and serve chilled Love the skin U R in by trying our customised diet plans and get healthy and radiant skin.
Ordering-in While Trying To Lose Weight Or Maintain Weight Loss
Order and drink two glasses/two cups (if two glasses are too much) every time you open the Swiggy or Zomato app! Don’t order smoothies (unless they are a meal for you) drinks, juices, soft drinks- even if they are free. Only plain water is allowed. Do not scan menus excessively of food apps, (unless you can resist the temptation to over-order). Pick vegetables, some protein and a small portion of grain. Check if grain and veggies are included in the dish, so you don’t over order. The first thing you must order is the vegetables- grilled, tava, sautéd, stir-fried, steamed or baked. Avoid fried food. If the food seems like more than what is recommended for you-pack it away and refrigerate for the next meal or share it with someone needy outside the house, make a note of the portion size from that particular place for future reference. Refocus on other things besides the food in front of you when it arrives. Focus on the people you are with, the ambience, the music, the discussions, make a conscious effort to do this. If you are alone, pray, eat peacefully and enjoy the food without any distractions. No TV or movie or chatting while eating. Nothing is calorie-free- dips, oily chutneys, crisps all count as food. Put your spoon down between every bite. Savour every bite and flavour, don’t rush eating. Remember that restaurants usually use more oil/butter than one uses at home and you get a lot of energy from this fat. So make sure you reduce your portion sizes when you order in. Avoid eating the freebies that come with the food if any- Sauces, dips, bread rolls, pickles, papads, olives, nuts and crisps or count them into your food intake for that meal. Have a light soup or buttermilk with your meal, so you eat less. Have a general idea about what you plan to eat before you order. Say a prayer of gratitude before you start your meal. Do not order dessert unless you can share with people and you end up with one or two teaspoons. Compensate through the day before a big meal and the next day if required. Eat light in the week if you plan to cheat on one meal a week instead of ordering sensibly throughout the week. Make sure ur meals and snacks earlier during the day and are small. Add an extra walk if you have eaten out. This will help you burn calories Compensate on the meal before or after. You can't have the best of both worlds. The mantra is to stick by is a heavy breakfast, medium lunch, early and light dinner. Don’t order in if you can’t manage the excess food that hits your senses. Who doesn’t like to indulge in eating junk food? Delete food delivery apps if you feel you might not be able to resist temptation. Decide how many times a day you will order in. Do not let it be an all-day activity. Imagine how long it would take to make that food and clean up the kitchen if you had to do it yourself.