Food guide: For the single professional

HAVE 2-minute noodles become a big part of your daily diet ever since you moved out of your parents' home?

Hate to break it to you but all that it has got is carbs! Yes, the noodles are made from maida (refined wheat flour), which has lost its fibre content and complex vitamins. As a result, the carbs get converted into fat in your body.

So even though you haven't lost those few extra pounds, you still aren't getting your daily nutrition.

Well, here's how you can fit a balanced diet into your daily routine.

Breakfast beckons

Though you probably know that breakfast is the most important meal of the day, you just can't seem to make time for it. But if you want to function properly at work you need to 'break that fast'?

So keep your breakfast simple but don't skip it all together.

Have cornflakes, wheat flakes, oats or porridge. You could even have a couple of diet khakhras. These will serve as your cereal.

Get your protein from a glass of fat free milk, a boiled egg or even a cup of moong sprouts.

Last but not the least, have a bowl of fresh fruit or a fruit juice (not canned or packaged ones) for that much needed fibre.

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Work-time munchies

It is time to stop those trips to the vending machine. Snacking on chips and guzzling down Coke really isn't doing anything for your weight.

Here are a couple of munchies you can carry to work. They will help you get back onto the health track.

1. A box of nuts

2. A fruit

3. A flask of vegetable soup

4. A packaged health snack

Light lunch

Find out if there is a good tiffin service that delivers food to your office. Certain tiffin services even prepare healthy, low calorie meals.

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If that is not possible, you might find yourself eating at restaurants almost everyday. But the good news is you can eat healthy even at restaurants.

Here are some easy ideas to eat healthy outside.

At a fast food restaurant

Stick to something simple on the menu like a sandwich with whole meal bread or a soup and salad combo. Go slow with the mayonnaise and butter in those burgers or avoid it completely. And while you are at it, stay away from French fries too.

At a Chinese restaurant

Choose stir-fried veggies and steamed dumplings over spring rolls and sesame toast for starters. The latter are deep fried and high in calories and cholesterol.

You might want to stay clear of the fried rice too and try steamed rice for a change. Team it with steamed/ grilled fish or chicken rather than something deep fried with thick gravy.

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At an Italian restaurant

You don't really need a whole pizza to satisfy you. So order pasta instead with a tomato base rather than a cheesy one.

But if pasta is really not your thing, try a thick crust pizza with lean meat, chicken or vegetarian toppings and a light sprinkling of cheese.

Avoid a heavy lunch. You don't want to fall off to sleep at work, now do you?

Also read: Healthy eating for working professionals

At an Indian restaurant

Just because Indian food is rich, does not mean you have to starve yourself. Don't order kebabs with rich sauces. You could order lean chicken kebabs sans dressing instead. They are just as tasty with fewer calories.

Boiled rice is better than a pulao with ghee and cashews in it. Also serve yourself more of the meat and vegetables rather than the gravies. Papads and other fried starters are a strict no-no.

Early dinner

You must have an early dinner. But if you get home late from work every second day, it might not be possible. So keep your dinner light. Also avoid going to bed on a full stomach.

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Have your dinner at least two hours before you go to sleep. This is because your metabolic activity slows down by the end of the day and you will land up overloading yourself with a heavy dinner.

If you prefer home cooked meals, plan a weekly menu with simpler meals on weekdays and more elaborate meals on the weekend.

Think one-dish meals. They are easy and quick to prepare and give you your required nutrition.

Here are 2 simple options. You can make your own meals based on these.

1. Soya/Chicken vegetable pilaf

The soya and sprouts will give you protein, the veggies have their vitamins and the rice has carbs. You can also add in some chicken if you like.

2. Paneer (cottage cheese) vegetable parathas

Paneer will give you protein, the wheat flour has carbs as well as fibre and complex vitamins, the veggies have vitamins too and the little oil used to fry them will give you the appropriate amount of fat.