Add lots of vegetables to your noodles to cut down on simple carbohydrate intake

How to eat and exercise your way to good health was the subject of discussion at a nutrition and fitness awareness workshop at VLCC on Theatre Road conducted by nutritionist Rekha Sharma and fitness consultant Anju Ghei.

From the right kind of diet to the right kind of exercise, the two experts shared valuable tips and information for all those looking to lose weight, avoid lifestyle diseases and lead a healthy life.

Food facts

“Every diet should be individualised as per body composition as well as one’s cultural patterns,” said Sharma. “Good nutrition is the basic component of health and is what you wear as it shows on you from your body to skin and hair,” she added. A balanced diet is at the core of good health.

Cut out the hollow calories from your meals to eat your way to a thinner waistline, she advised. Eat lots of salad. The more colour there is in your salad the better it is. “One should eat as per one’s energy requirements, age, sex, height, body weight, physical activity and environment,” said Sharma.

The overwhelming exposure to junk food and a sedentary lifestyle has led to the growth of obesity, which leads to dangerous lifestyle diseases. “Obesity lies at the centre of diet-related diseases like diabetes, hyperlipidemia, hypertension and coronary artery disease,” stressed Sharma. With Indians being prone to abdominal obesity, it is very important to sit up and take notice.

Swap it

Lime water and fruit juices are better than aerated drinks with empty calories.

Instead of refined flour try whole-wheat atta and other cereals like jowar, bajra, millet, dalia, oats and whole dals which are good for your system. These add to your fibre intake. If your meals in a day lack natural fibre, you can supplement that with a tablespoon or two of isabgul with cold water/milk.

Cut out sugar from your diet as it is a refined product with no dietary benefits. Every food that we eat contains it and is ultimately converted to sugar.

“Both sugar and fats are hollow calories and one must carefully watch intake of these elements. One g of carbohydrate yields four calories whereas one g of fat yields nine calories. Saturated fats are a big no,” said Sharma.

Combine your oils to get a good blend, especially if you are consuming sunflower oil, safflower oil or rice bran oil. Olive and canola are good single oils.

Almonds, methi seeds and flax seeds help to bring down cholesterol, blood sugar, provide protein and other vital nutrients to the body.

Beat the fat

If you must consume rice and noodles, load it with veggies and chicken or fish to cut down on carb intake.

Marinate chicken/fish so you can cook it with little or no oil.

Roast your spices so you don’t need too much fat to cook them in.

Stuff your samosas with peas rather than potatoes.

A burger with chicken or fish is better than one with an alu patty.

Use methods like grilling, roasting, poaching or other light cooking methods instead of extended cooking on the flame.

In case you have a protruding tummy, clench your stomach muscles and hold for at least 10 seconds. If you do this through the day continuously, it will yield results.

Eat a light snack before a workout as it will give you added energy and prevent fatigue.

Exercise right

“Fitness means taking care of your energy,” said Anju Ghei. “The right posture often determines whether you are looking after yourself or not and also reflects your confidence levels,” she said.

“It is important to exercise your core muscle area i.e. abdomen, sides and back as that is where we tend to put on the most amount of weight,” said Ghei. She also mentioned the importance of the right gait while walking. “You must walk with your heel first and invest in a comfortable pair of shoes with good soles. Avoid wearing heels on a regular basis,” said Ghei.

Your exercise programme should be a combination of fat-burning and toning exercises.

To hit the right walking speed for optimum results, calculate your maximum heart rate by subtracting your age from 220. Your pulse should be 60 per cent of this figure after a half-an-hour workout.

Combine endurance training with flexibility so different areas of your body are strong. The ideal waist measurement should be 90 cm for men and 80 cm for women.

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