Coca-Cola denies US consumer group’s claim that its colouring ingredient causes cancer; yet the company says it will modify its drinks in India like it has in California
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Eat right this Diwali
Diwali treats are packed with fat, salt and empty calories. Right Choice tells you how to eat right this festival season without forgoing fun
It’s nearly Diwali, a time for joy, celebration and, unfortunately for your waistline, ghee. And while it may be tempting to reach for that Kanpuri laddoo being passed around at work or grabbing a handful of salted cashews when visiting relatives, Diwali treats can really pile up the calories. If you’re watching your weight, mindful of your health, or suffering from diabetes or heart trouble, ghee-laden sweets and salt-heavy savouries aren’t an option. Luckily, this doesn’t mean you have to forgo the fun.
You may have no control over what you are offered at parties, but you can exercise caution and pick the right foods elsewhere. And a little prudence in your own kitchen can go a long way to ensure the food you eat at home counterbalances your social eating. In this report, we give you tips and recipes that aim to help you keep your Diwali as healthy as possible.
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Dietician Tripti Tambe, who is associated with weight-loss clinic VLCC in Pune, offers tips on how to choose the right food when eating out.
If you know you are going out for dinner, plan to eat light meals for the rest of the day to maintain your calorie budget.
Look for dishes that are grilled, boiled or steamed, rather than fried.If there are few such options, ask for a dish prepared your way – grill the chicken, steam the vegetables and keep sauces and salad dressings on the side.
Ask for an extra helping of vegetables – French fries don’t count!
Save space for dessert. If you know you’ll be indulging in a high-calorie sweet treat, eat a light main course.
Have the waiter remove the bowl of chips or peanuts, or the basket of bread, after you’ve had a small portion. Mindless nibbling can throw any diet off track.
Drink a glass of water before a meal – you’ll end up eating less.
Portion sizes at restaurants are often too large for a single person. Always order regular portion sizes instead of the large ones. Try an appetizer, half an entrée, or share a meal with a friend and order an extra side salad instead of cramming in a full main course.An example of a good choice of foods is clear soups like wonton or hot and sour; multigrain rotis or breads without butter with the main course; and fresh fruit, sorbets and angel food cake for dessert. Limit alcohol. It is high in calories and can cause you to eat more than you normally would. Drink club soda with a twist of lime before a meal instead of a cocktail.
Stop eating when you feel satisfied – not when you are full. It takes your body about 20 minutes for you to realise you are no longer hungry.
FAQS
Salt Fast foods tend to be very high in sodium, a major
contributor to high blood pressure. Ask that the food be prepared without added salt, MSG, or salted ingredients. Unhealthy fats Food should be low in saturated fats. If possible, ask for your food made with olive oil rather than butter or ghee.
Buffets Even seemingly healthy ones like salad bars: you’ll most likely overeat to get your money’s worth. If you do choose buffet dining, fill your plate with fresh fruits, salads with olive oil and vinegar or low-fat dressings, broiled entrees and steamed vegetables. Resist second helpings, or wait 20 minutes to make sure you’re really still hungry.
Beverages Fizzy drinks are full of empty calories. If you opt for coffee, do not add whipped cream. Better yet, try herbal tea, iced tea or fresh juices.
Sugar Choose low-sugar desserts such as fruit with a little custard. Avoid butter- and ghee-rich preparations such as barfi, cake with frosting, rabri and jalebi. Look for desserts made with natural sweeteners such as jaggery, fruit pulp or dates, which are healthier.
Cookery author Tarla Dalal shares some healthy yet delicious Diwali recipes
39 calories per tikki Tarla says, ‘The dish, otherwise stuffed with mozzarella cheese cubes, is stuffed with low-fat paneer and very little cheese to give it a healthy twist.’ Cooking time 10-15 minutes Makes 10 tikkis. INGREDIENTS Stuffing: 3 tbsp grated low-fat paneer (see recipe below), 1½ tbsp grated mozzarella cheese Other: 2¼ tsp oil, ½ cup chopped onions, 2 tsp chopped garlic, 4 tsp chopped green chillies, 1 cup chopped broccoli, ½ cup boiled, peeled and mashed potatoes, 2 tbsp cornflour, salt METHOD
64 calories per serving Tarla says, ‘To satisfy the sweet cravings, I have made it using low-fat paneer, avoiding excess fat and replacing the sugar with sugar substitute to keep it low calorie.’ Cooking time 15 minutes Serves 4 INGREDIENTS 3 cups low-fat milk (99.7% fat-free), 1¼ cups grated low-fat paneer (see recipe below), 2 tsp corn flour mixed with 1 tbsp low-fat milk. A pinch of cardamom (elaichi) powder, sugar substitute to taste METHOD LOW FAT PANEER For preparing ½ cup of low-fat paneer, add 1½ cup of low-fat curd to 3 cups of boiling low-fat milk (99.7% fat-free) and mix well. Remove from the flame and stir gently till the milk curdles. Strain and tie the curdled milk in a muslin cloth. Hang for half an hour to allow the whey to drain out.
Preparation time 15 minutes
To make the stuffing, combine the paneer and cheese in a bowl and mix well. Divide the mixture into 10 equal portions and keep aside.
Heat 1 tsp of oil in a broad non-stick pan, add the onions, garlic and green chillies and sauté on a medium flame till the onions turn translucent.
Add the broccoli and sauté for another 4 to 5 minutes or till the broccoli is almost cooked.
Remove from the flame, add the potatoes, cornflour, salt and mix well.
Divide the mixture into 10 portions, shaping each into flat rounds.
Press a little in the centre of each round, place a portion of the stuffing in the depression and roll again to make a 1½ inch flat, round tikki.
Heat 1/8 tsp of oil in non-stick griddle and cook the tikkis till they turn golden brown on both sides.
Serve hot with tomato ketchup.
Preparation time 5 minutes
Mix together the milk and paneer in a broad non-stick pan and simmer on a flame, stirring continuously, for about 10 minutes.Add the corn flour mixture and stir continuously till it thickens.
Add the cardamom powder and sugar substitute and mix well.
Serve chilled.
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Hi there.. thanks for the tips.. Yes, we definitely need to be prudent in the kitchen, especially around Diwali. What are you cooking this time around? Got any tips for us?