The festive season has left most of us
heavier and therefore a bit penitent. But what’s the point of heartburn if we
resume rigorous dieting at home but thoughtlessly order in a greasy snack at
work? Do consider these tips to ensure you don’t derail from the health track
while meeting deadlines.

The
healthiest munchies

Of course, they happen to be fruits, dry
fruits and nuts—the blue-eyed boys of dietitians. But not all fruits are
equally low on calories. Consultant dietitian Mona Desai Mucadum recommends
watery fruits such as watermelons, or grapes as they are sweeter and higher on
fibre than pulpy ones. Thus a pomegranate, also rich in anti-oxidants, makes
more sense than a calorific banana. “Many office canteens offer fruit
lunches. Carry a few to your desk.” Also, before leaving home, stuff your
pockets with pistas, almonds and walnuts, and tiffins with figs, apricots and
super-nutritious dates.

In other words, always carry along
munchies

Who has the time, you may whine. But nothing is achieved
without effort and discipline, concur dietitians and nutritionists such as Dr
Vandana Bambawale. She finds it odd that while most of us are conscious about
what to wear to work, we remain starkly indifferent to what to eat. As Mucadum
says, “A samosa is a last-minute thought. Keep a snack ready at hand so
you don’t have to binge.”

What to
carry

Other than fruits and nuts, a pack of roasted channa is
an exciting (and cheap) option. Exciting, because it comes in flavours like
chaat, masala and mint.

For variety, carry a dry bhel of channa,
kurmura, popcorn, corn flakes, crushed khakhras and rock salt. Livelier
employees may also stuff in a little container of chopped onions, tomatoes,
chillies and pomegranate seeds as well as another of chutney. A wet bhel could
be rustled up in less than a minute. (Always stock wet and dry chutneys in the
fridge). But if the thought of “cooking” at work sounds outlandish, carry
a homemade snack.

A little
preparation helps

The stored chutney comes in handy with
fluffy idlis, as a sandwich spread or as a marinade. Dunk paneer chunks or
cauliflower florets in green coriander chutney as soon as you wake up, and
skewer them for a minute before stepping out.

Meat lovers could grill
or bake a lean piece of white meat marinated in yoghurt, ginger-garlic paste,
chillies and salt, suggests Mercy Mathew, instructor, food production and
nutrition, at Dadar Catering College. If short on time, make a quick vegetable
multigrain bread sandwich (a spread of grated paneer and cabbage is a lovely
idea).

Lightly steam French beans, cauliflower florets and sprouts
or simply slice a few carrots, cucumber and celery sticks.

Zero-effort
snacks

Those disinclined to the kitchen could pick a healthy
snack from the supermarket. Mini khakhras, for one, come in refreshing flavours
such as jeera, black pepper, methi, onions, tomatoes and even salsa, pav bhaji
and pani puri.

Then, baked chips of potatoes, sweet potatoes, beet,
carrots, tapioca, suran, purple Surti kand and ragi are surprisingly crisp and
delicious. (The chips can be easily microwaved at home on a lightly greased
baking dish.) An interesting but rigorous alternative involves soaking tuber
slices in “nut milk” before baking. Nut milk, elaborates nutritionist Dr
Vijaya Venkat, is prepared by grinding almonds, cashews or coconut flesh with
warm water. But this is more a weekend initiative).

Packs of low-fat
jaggery chikkis, bread sticks, baked sev and wafers, nut nuggets, sesame and
soya sticks, masala corn flakes, dried sprouts, and bajra and jowar strips taste
good too. As also, diet crackers, cookies and biscuits, pumpkin and sunflower
seeds, and flaxseed, if you like them. Consultant dietitian Sushila Sharangdhar
cautions that some “diet” foods may actually turn out to be greasy.
“Label reading is important. A pack may say a biscuit is made of flour but
won’t specify whether it is wholewheat or refined (maida).” Safely
avoid.

Cutting chai

Refuse the inviting cup of chai or coffee. Order a chaas,
salted lassi, or a fruit juice for your glucose shot. Now be proud of
yourself.

rucha.chitrodia@timesgroup.com