As health awareness spreads all over the world, singles and those living on their own need to know what they should be eating. What they usually eat are things like bread, eggs, paranthas, instant noodles, instant coffee, ready-to-cook vegetables, deep fried snacks such as samosas, takeaway chinese food, and the like. However, regular consumption of these adversely affects the health and there arises a need to tackle the basic food habits.
If you can’t make drastic changes to your diet, your best bet is to choose smart foods when you can. Try these:
1. SHAKES AND SMOOTHIES
- Strawberry smoothie : Made with strawberries , curd, 1 tbsp protein powder and brown sugar, this is rich in vitamin B, calcium and protein.
- Banana or mango smoothie : Made with banana or mango, curd, 1 tbsp protein powder, this provides potassium(banana) or beta carotene(mango), protein and calcium.
- Kiwi or chikoo shake : Made with fruit, milk and 10 soaked and peeled almonds, this provides vitamin B and E, enzymes, protein and essential fatty acids.
2. WRAPS : Make some basic good old rotis and fill them with:
- Eggs, tomatoes, avocados, sliced pickled onions, and grated cheese to get protein, vitamins B-12 and C, lycopene(heals skin) and many more minerals
- Paneer, tomatoes, blanched spinach and green onions to get calcium, iron, enzymes and protein.
3. VEGETABLE JUICES :
Drink fresh juice made from carrots, beetroot, tomatoes and turnips.(Make sure you wash the vegetables first!) Add flavor with mint, parsley and celery. These are the best form of natural electrolytes and minerals and give you a boost of energy and will even help your skin glow.
4. COCONUT WATER, CHAAS, LASSI :
Natural drinks come as the best deal. They are the first choice of every doctor and dietitian, too. Also they are available in every part of the country. So, just make some lassi at home or buy a good, healthy Nariyal Paani from the nearest hawker.
5. FRUIT CHAAT:
Fruit chaat is a healthy option for all those fussy eaters at home. It is colorfully appealing to the eye and a healthy delight to the body. Chop banana, apple, chikoo, pear and grapes, sprinkle some chaat masala over it and you are good to go with this bowl of healthy awesomeness.
6. SOUPY WONDERS :
Eat a cup of soup before your dinner–the low calories appetizer will fill you up before you reach for a huge helping later. And because soup is a one-time meal, it takes almost no time to cook. Add peas, french beans, and mushrooms for added nutrients and delicious, creamy texture.
7. BREAKFAST CEREAL :
Eat muesli, or wheat bran flakes and corn flakes mixed with skimmed milk. Replace with almond or soya milk if you are lactose intolerant. This power breakfast will rock you into a day full of energy and spark.
8. TRAIL MIX :
Munch on roasted almonds, peanuts, raisins, hazelnuts, dried and shredded coconut, roasted lotus seeds and puffed rice. They make a perfect evening snack and will satisfy your cravings for crunch.
The bottom live for single cooks is to be smart and realistic about your food purchases and consumption. Just because your are cooking for one person, that does not make it an excuse to sacrifice your health or your hard-earned money. Be healthy, be wise!