Fitness Q&A: Best choices when eating out

Fitness expert, Namita Jain answers readers’ questions on fitness. Get your doubts cleared and see them featured on our FAQ page every Thursday.
This week’s answers:

1. Hi Namita, please suggest how to choose the right calorie foods
Suresh
Consider these options before grabbing empty calories. Make your best choice based on what’s available.

Best choices when eating out

Appetizers and soups
Choose fresh fruits, fruit juices, broth-based soups or steamed foods.

Vegetables
Choose vegetables without sauces or gravy (they are usually loaded with fat). Limit or avoid sour cream or butter.

Salads
Avoid creamy dressings, croutons, bacon and cheese. Use vinegar or lemon juice instead.

Sandwiches
Ask for mustard, lettuce, tomato, cucumbers and sprouts. Mayonnaise and other sandwich spreads are usually full of calories.

Going out to a restaurant?

Consider the options before you grab all those empty calories. Make informed choices based on the menu available, then, if you really are in the mood to indulge, cut back on quantities and savour the food in small portions. This is far better than going on an all-out binge. A check list of do’s and don’ts:

DON’T snack on the on-the-house buttery breads and naans, fried savories, rich sauces and gravies. Ask about ingredients when uncertain about their description on the menu.

DO select dishes that offer fresh fruits, sprouts, salad vegetables and raita or low fat paneer. Grilled/tandoori chicken and fish are good options for non-vegetarians

DON’T order heavy, malai-based gravies, deep fried savouries.

DO ask for whole wheat bread in sandwiches or whole wheat rotis and dal

2. Dear maam, your Jaldi Fit book is very helpful. but only one thing, how can we improve on the abs exercises?
Jayasudha
You can repeat the 20-minute ab exercise segment (that is, do it twice). Also, I suggest you include cardio exercises such as hill walking, cycling, swimming for great fitness results.

3. hello Namita, my mother has parkinsons starting stage. can exercise help her
anildeshpande
Yes definitely. Exercise may not stop the progression of Parkinson’s but will help keep the body strong, supple and also improve her sense of balance. Please consult her doctor for specific exercise recommendations.

4. dear namita, i am 26 yrs old weigh 55 kgs, ht is 4 feet 8. please tell me is this ideal?
avantika
You can aim to weigh between 50 kgs to 54 kgs.

Send in your questions on fitness to bawarchieditor@sify.com now! And don’t forget to include `Fitness FAQ` in the subject line.

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Fitness expert, Namita Jain answers readers’ questions on fitness. Get your doubts cleared and see them featured on our FAQ page every Thursday.
This week’s answers:

1. Hi Namita, please suggest how to choose the right calorie foods
Suresh


Consider these options before grabbing empty calories. Make your best choice based on what’s available.

Best choices when eating out

Appetizers and soups

Choose fresh fruits, fruit juices, broth-based soups or steamed foods.

Vegetables

Choose vegetables without sauces or gravy (they are usually loaded with fat). Limit or avoid sour cream or butter.

Salads

Avoid creamy dressings, croutons, bacon and cheese. Use vinegar or lemon juice instead.

Sandwiches

Ask for mustard, lettuce, tomato, cucumbers and sprouts. Mayonnaise and other sandwich spreads are usually full of calories.

Going out to a restaurant?

Consider the options before you grab all those empty calories. Make informed choices based on the menu available, then, if you really are in the mood to indulge, cut back on quantities and savour the food in small portions. This is far better than going on an all-out binge. A check list of do’s and don’ts:

DON’T snack on the on-the-house buttery breads and naans, fried savories, rich sauces and gravies. Ask about ingredients when uncertain about their description on the menu.

DO select dishes that offer fresh fruits, sprouts, salad vegetables and raita or low fat paneer. Grilled/tandoori chicken and fish are good options for non-vegetarians

DON’T order heavy, malai-based gravies, deep fried savouries.

DO ask for whole wheat bread in sandwiches or whole wheat rotis and dal

2. Dear maam, your Jaldi Fit book is very helpful. but only one thing, how can we improve on the abs exercises?
Jayasudha

You can repeat the 20-minute ab exercise segment (that is, do it twice). Also, I suggest you include cardio exercises such as hill walking, cycling, swimming for great fitness results.

3. hello Namita, my mother has parkinsons starting stage. can exercise help her
anildeshpande

Yes definitely. Exercise may not stop the progression of Parkinson’s but will help keep the body strong, supple and also improve her sense of balance. Please consult her doctor for specific exercise recommendations.


4. dear namita, i am 26 yrs old weigh 55 kgs, ht is 4 feet 8. please tell me is this ideal?
avantika

You can aim to weigh between 50 kgs to 54 kgs.

<strong><strong>Send in your questions on fitness to <a href=”mailto:bawarchieditor@sify.com”>bawarchieditor@sify.com</a> now! And don’t forget to include `Fitness FAQ` in the subject line.</strong></strong>

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