Executives, never skip breakfast!
(By Lisa Sarah John,
Courtesy Bangalore Times, Aug 20, 2007)
People are working 12-14 hours a day these days, earning twice
or perhaps 10 times what their parents earned but spending lakhs on medical treatment. Diseases like diabetes, hypertension,
heart disease and cancer are now commonly seen in those 30-40 years old. But the biggest warning is the ever-growing abdomen
and heavy hips on executives today.
Overweight and obesity is common in most multinationals and IT companies. People are spending huge
amounts of money on centres and methods of weight loss. But there is no short cut to weight control and good health. One has
to commit to making serious lifestyle changes and stick to it.
Golden rules
• Never skip breakfast, however rushed you might be. It could be 2-3 slices of whole wheat bread
(avoid butter) with an egg or 2 egg whites. A glass of skimmed milk is also ideal. A vegetarian may use jam, a cup of sabji
or green chutney on the bread. Idli or dosa with sambar, plus a glass of milk is also an option. Avoid
coconut chutney. Those who leave home very early could eat a bowl of cornflakes with a glass of skimmed milk. Have tea or
coffee early in the morning or with breakfast.
• Carry a couple of fruits like apple, pears, oranges, guavas, etc with you to work. Try to have
one at 11 am or 12 noon so that you break the gap between breakfast and lunch. This rejuvenates you and protects against over-eating
at lunch. A second fruit may be eaten at 6pm in the evening.
• Lunch is the most important meal in the day. It should always be properly balanced. Roti
or rice or a mix of 1-2 rotis plus the equivalent of a cup of rice may be eaten. This must be accompanied by dal,
a vegetable (sabji), salad and curd. You could also eat 2 pieces of non-veg, preferably chicken or fish. Red meat,
mutton, beef or pork should be not eaten more than once a week. When eating out, try to avoid non-veg soups and gravies.
• Tea time is important. Even if you are not too hungry, try to have a cup of tea/coffee/milk
and, if necessary, 2 non-cream biscuits. This will ensure that you don’t start snacking or binging by 6pm. If you are
home by 6pm, eat only a fruit. If you are still hungry, have a glass of skimmed milk or skimmed lassi. If you are out
for dinner, have a bowl of salad and curd or another fruit just before you leave. This will help you to resist fattening starters,
chips and nuts.
• Dinner must be the lightest meal of the day. However don’t skip dinner or have only soup
or a glass of milk instead. It must be a properly balanced meal of roti, dal, salad and curd. This will help lower
blood lipid and sugar levels.
• Avoiding non-veg at night is the most effective way to control weight. Also avoid sweets and
desserts and stick to fruit if you must have a sweet at all.
• Be very careful with alcohol. A large drink, a glass of beer or wine is all about 120-150 calories
or 6-7 teaspoons of sugar. Never exceed 2 large drinks and try not to drink more than twice a week.
• Keep at least a 2-hour gap between dinner and bedtime.
Finally, don’t forget to add a 20-30 min walk, plus 2-3 litres of water daily. This can keep
most of today’s diseases at bay.
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