Ms. Divya Gupta, Consultant nutritionist and diabetes educator is suggesting some healthy swaps during the lockdown.
SWAP WHITE RICE FOR CAULIFLOWER RICE
Generally, we cook normal rice in our homes but swapping It with cauliflower rice will give you a lot more Health benefits since cauliflower contains some of almost every vitamin and mineral that we need. It is a good source of antioxidants and contains high amount of vitamin C. Cauliflower Rice is low in carbohydrates.
SWAP CHIPS FOR POPCORN
Chips are high in Saturated fats, calories and salt. Popcorn is lower in fat than chips, but Portion control is key. Make it with a little bit of olive oil and garlic salt/ any 'masala' (spices) for the flavour you like.
Divya Gupta is also of the opinion to try some foods which reminds us of our roots.
INCLUDE MILLETS – GO BACK TO YOUR ROOTS!
There are many types of millets like Ragi ,Foxtail millet , pearl millet , finger millets ,Proso millets , Sorghum ( Jowar ) , Little millets , Kodo millets , Barnyard millets.
They have ample of nutrients including Proteins, dietary fiber , vitamin B , iron , Calcium , manganese , magnesium ,Phosphorus , zinc , potassium , copper , Selenium and antioxidants. Millets can be made into breads , 'khichdi' ,Poha , idli , dosa , etc.
SWAP REGULAR RICE FLAKES POHA FOR QUINOA POHA
Quinoa is a gluten-free seed that can make a Great substitute for rice and other grains.
Quinoa is high in fibre , low in carbohydrates. It is a good source of protein for vegetarians. It has high level of antioxidants , Calcium , potassium , iron , copper and Magnesium.
You can also make quinoa 'khichdi' , quinoa, flour 'roti' (bread), quinoa tikki , quinoa salad , etc.
SWAP FRENCH FRIES FOR SWEET POTATO WEDGES
Sweet potato has a lot of calcium and are rich in Vitamin C , E and Beta Carotene.
You can also make sweet potato tikkis!
SWAP REGULAR NOODLES/ PASTA FOR ZUCCHINI NOODLES
Zucchini noodles (also known as zoodles) are the perfect gluten free, low calorie and low carb zucchini pasta. They are simply zucchinithat has been spiralized and cooked. As a result, this increases your intake of vegetable and with them increases the intake of other nutrients like vitamins and Minerals.
SWAP NAMKEEN FOR NUTS , SEEDS, MAKHANAS ( FOXNUTS) TO SATIATE THOSE IN BETWEEN MEAL HUNGER PANGS
Nuts and seeds are good sources of Protein , healthy fats , fibre , vitamins and minerals.
Makhanas ( foxnuts) are low in cholesterol , fat and sodium. They are Gluten free and protein rich.
SWAP FRUIT JUICE FOR THE FRUIT ITSELF
Fruit juice is high in natural sugar and the Fibre is missing that the fruit provides.So, it is always better if you consume the fruit instead of juice.
SWAP REGULAR ALOO ( POTATO) TIKKI FOR BAKED VEGETABLE/ BEETROOT TIKKI
Potatoes are high in simple Carbohydrates. Beetroots are an excellent source of B vitamin, folate , manganese , potassium , dietary fibre,Vitamin C , magnesium , iron , copper and Phosphorus.. Hence, baked vegetable or a Beetroot Tikki is advisable. This will also be low in carbs and full of Nutrients. It is also good for people with Diabetes , heart problem and obesity
SWAP SUGARY DRINKS FOR BUTTERMILK
Buttermilk is a great source of vitamin B Complex , proteins and potassium. It Is very good for your gut as it aids in digestion and helps clear your stomach. You can have it after your breakfast or lunch. Add a bit of Hing ( asafoetida) , ginger , black salt , jeera.
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