Diet is What We Eat! 


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By- Madhusmita

“Choosing healthy living even when it’s hard” should be the ideal goal of a person who aims for good health. Once you start moving in the right direction you want, towards a healthy vital life, you will need to stick on with those behaviors long enough to get your reward.

Juggling between the work, life and family can cause too much of stress, too little sleep and less time. Even at your busiest schedule do not forget to manage your time to maintain good health.

Working parents or working couple find very less time in the morning to prepare their meals and it is quite stressful to make a move towards healthy eating. It is not always unhealthy to dine out. There are plenty of low calories, low fat options to stick on, which satisfy the hunger pangs and fulfil the dietary needs.

Most Indians are definitely not comfortable to take a salad for a meal, where we have a roti or rice as a compulsory carbohydrate in our routine. Here are a few healthy options to keep you fit and fine on the go.

  • Spinach and ricotta egg crepes
  • Wilted kale, garlic, chickpeas and broccoli salad
  • Chili potatoes and eggplant in lettuce cups
  • Oats porridge with orange cuts
  • Spicy potato and vegetable sandwich
  • Roasted capsicum gazpacho with cucumber salsa
  • Grilled eggplants with yogurt and beans
  • Veggie fajitas

A cup of brown rice/ Rice/ Roti can be added to these dishes to make it more satiable and authentic.

Kick-Start Your Diet

Cooking at home is as easy as it is said, if a meal is planned ahead. Planning a 5 day meal and shopping accordingly beforehand, makes the whole week healthier and easier to manage. Reading the food labels is a must when it comes to shopping food items. Keep it as simple as that – “Do not buy a food product if the ingredient list contains something that you haven’t heard of. “

Authentically Indian

  • Rotis + gravy
  • Variety Rice + vegetables
  • A sub + a low fat smoothie
  • A veggie sandwich + Low fat smoothie
  • Whole wheat wraps with a mix of veggies and low fat dressing or sauce

food journal, Planning a meal ahead, targeting your risk factors (such as peak hunger times, weekend cheat meals, indulging in desserts), limiting alcohol to not more than two drinks per day and reducing it to not more than once a week, quitting smoking are the few important check points to be noted while planning a healthy lifestyle. After eating healthy all 5 days a week, it is natural for a person to splurge in the weekend for high fat foods and desserts. Stick on to smaller portion sizes and always share with others to make it more healthy and desirable.

Staying Positive Helps You Get Healthier

Of course what you eat is only a part of your health picture, the other part is to keep you on move throughout the day or exercise at least 30 mins a day. Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular diseases. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life.

And, NOW is the right time to get your health on track! Let food be your medicine and medicine be your food!

If you have a comment or a suggestion, write to us at We will publish your letter in our next issue

The Indian Telegraph Sydney Australia

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