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PHOTO: K. R. DEEPAK

TASTY IS NOT ALWAYS HEALTHY Instead of fried foods it’s better to settle for fresh fruit juices

How does one eat right and not miss out on all the fun?

Says Dr. Vijay Viswanathan, Managing Director, M.V.Hospital for Diabetes and Diabetes Research Centre, Royapuram, “Any person who is overweight and prone to metabolic diseases such as hypertension and diabetes should avoid fried starters like spring rolls, samosas, vadas, wafers, crisps and high calorie foods such as pizzas.”

Suggests Dr. Bhuvaneshwari Shankar, Chief Consultant Dietician, Apollo Hospitals, Chennai Division, “Calorie counting, health conscious people should have a good look at every dish before starting to fill the plate. Begin with a full bowl of clear soup which will fill you and then go for the main course.”

Dr. Ajit Mullasari, Director Cardiology, Institute of Cardio Vascular Diseases, Madras Medical Mission, Chennai, advises taking the edge off your appetite before you leave home.

For many people a meal outside without the mood elevators (read liquor) is unthinkable. Dr. Mullasari recommends going in for unsweetened juices such as lime juice or any other fresh fruit juice, tender coconut water, butter milk or tomato juice instead. and avoiding carbonated drinks. “Alcohol is a source of empty calories (it contains no minerals, vitamins or proteins) and can get converted into fat, adding weight to the body. It increases the level of triglycerides in your blood if consumed in excess. Cardiac, diabetic and hypertensive/liver disease patients would do well to skip alcohol.”

Adds Dr. Viswanathan, “Any person who is overweight with a BMI of more than 24 and men with a waist size of over 90cm should take alcohol in moderation. Not more than two pegs of whisky or brandy at a time and not more than two to three times a week This category of people are prone to develop high triglycerides and high blood pressure.”

Social drinkers, of course, can’t bear to see anyone not nursing a drink.

Cautions Dr. Bhuvaneshwari, “Once you have had your fill put the glass back and say you are done. At parties specially, never walk around with an empty glass.”

Which brings us to the main course. Curries with fat floating on the surface, baked dishes liberally topped with cheese, the choicest meats, a variety of sea food — a mouth-watering spread can do more damage than one can imagine, especially if your bad cholesterol and triglycerides are not within limits .However enjoying your meal and eating right is about sensible choices .So opt for foods with a lot of fibre — vegetables, cereals, dals. Pulses, sprouts, vegetable salads (no bottled sauces or dressings made of egg yolk) and greens. Keep helpings of dishes with rich gravy to the bare minimum.

Steamed foods like idlis, idiappams and rice, phulkas (made of whole wheat flour), rotis (not buttered naans) are safe bets in comparison to puris, parathas, baturas, bhajjis and crisp dosas. Remember grilled fish is better than fried fish. Chicken without skin has less saturated fat than red meat And avoid organ meat, processed meats, dried and shell fish.

Often people make the wrong choices out of ignorance, unaware of the hidden fats in foods.Says Dr. Bhuvaneshwari, “Fried foods, paneer dishes or fried koftas and rich gravies made with cream, coconut milk/ground cashew have hidden fats. Most desserts also contain hidden fats.”

However, by the time it comes to the desserts most people are stuffed but their sweet tooth gets the better of them. If you want to eat healthy, pass up the soufflés, mousses, the pies, sponge cakes and gulab jamuns and settle for a healthy fruit salad minus the ice cream.

The timing and frequency of eating out are also important for those who care about their health. Says Dr. Mullasari, “During the day, the digestion process is at its peak .So it is always wiser dine out at lunchtime rather than dinner. Later in the day absorption is at its peak rather than digestion .There should be a 2-3 hour gap between dinner and bedtime. A large dinner takes 2-3 hours to get digested.”

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