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Home » Diet » How to create a heart-healthy Indian diet plan during the holidays – Times Now

How to create a heart-healthy Indian diet plan during the holidays  |  Photo Credit: Getty Images

New Delhi: Its that time of the year again - perhaps, a special time for all of us to spend with loved ones and indulge in some mouth-watering Christmas feasts. Its also a time for overseas workers to head home for holidays. But, the festive season can pose a huge challenge for individuals concerned about maintaining their heart health. Yet, youcan make holiday feasts happy and healthy - and yes, you can do it without a lot of effort.

It would be wise to assess the heart healthvalue of whats on your plate especially around the holidays when most of us are more likely to overeat. This would mean planning well-ahead of time, enjoying festive treats in smaller portions, and make healthy substitutions where you can.

To help you stay fit and mindful as you spend holidays with your family and friends, Timesnownews.com talked to Dr D Prabhakaran, an internationally renowned Cardiologist and Epidemiologist, Director, CCCI and Vice President (Research and Policy), Public Health Foundation of India. One mayuse this Indian diet sample plan, designed by Dr Prabhakaran, as an example of heart-healthy eating. This nutritionally balanced meal plan (both vegetarian and non-vegetarian) contains 1,600 calories a day, and is suitable for both men and women who want to keep their heart healthy.

Sample menu: Northern India

Bed Tea

1 cup tea/ coffee

1 cup tea/ coffee

Breakfast

2 rotis.(wheat, bajra, maize, missi) with

1 cup vegetable curry/ dhal

OR

2 stuffed roti.

1 cup tea/coffee/milk

2 rotis (wheat, bajra, maize, missi) with

1 egg white

OR

2 stuffed roti.

1 cup tea/coffee/milk

Mid-morning

Lunch

2 rotis (whole wheat),

katori rice,

1 katori dhal,

1 katori seasonal vegetable,

1 katori salad,

1 katori low-fat curd

2 rotis (whole wheat),

katori rice,

1 katori dhal,

1 katori seasonal vegetable,

1 katori salad,

1 katori low-fat curd

Evening

1 cup tea/coffee

1 cup roasted snacks

1 cup tea/coffee

1cup roasted snacks

2 roti (whole wheat),

1 katori dhal/ paneer curry,

1 katori veg curry

1 katori salad

1 seasonal fruit (100-150gms)

2 roti (whole wheat),

2 pieces of (baked/ roasted) fish/chicken,

1 katori veg curry,

1 katori salad,

1 seasonal fruit (100-150gms)

1 cup low-fat milk

1 cup low-fat milk

[1 Katori = 150 ml. The above diet gives Calories: 1615 Kcal, Proteins: 56 gms, CHO: 257 gms, Fat: 40 gms]

Breakfast options: Sweet/salted dahlia, porridge, wheat bread sandwich, chidwa, roti, paratha made with minimum vegetable oil with (any dhal/vegetable curry), sattu roti/ panni.

Salad options: Onion, cucumber, tomato, radish, cabbage, carrot, sprouted dhal flavored with lemon juice, spices and condiments, low-fat curd instead of oil/cream-based salad dressings.

Snacks options: Nuts like groundnut (roasted/soaked), almonds, walnut, dried figs, dates, puffed rice (bhel puri), roasted chhana, any fruit, and baked samosa/patties. Fried snacks like homemade pakoras, potato chips, samosas, kachori, litti, fried namkeens can be taken occasionally.

Sweetmeatoptions: All sweets to be made in low-fat milk without using condensed milk. Sweets made with ghee to be taken occasionally. Sweets made with Vanaspati to be completely avoided.

We hope the above suggested tips would be of great help to you and your family in creating a heart-healthy meal plan.

Happy Holidays!

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

See the article here:
How to create a heart-healthy Indian diet plan during the holidays - Times Now

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Home » Diet » How to create a heart-healthy Indian diet plan during the holidays – Times Now