Nutrition Q&A: How to make low-fat meat

Nutrition and Dietetics expert, Parvathy Radhakrishnan answers readers’ questions on nutrition. Get your doubts cleared and see them featured on our FAQ page every Wednesday.
This week’s answers:

1. Dear maam, how can we be sure we are consuming the right number of calories every day?
If you eat even as little as 100 calories extra daily, you will increase your weight by a kilo in 2 months!! So if you are maintaining your weight then you are eating right. If not you would be either increasing or losing.

2. Hi, i have a BP of 150/90. I feel very dehydrated in summer and weak. Is it ok to drink tender coconut daily? What else can be done to feel cooler?
Fresh juices, fresh fruits, tender coconut water and lassi, plain water are all good to rehydrate.
But if you are on medication for high bp you should mention to your doctor that you feel dehydrated.
Some of the medications can make you feel so. Also make sure you are not on potassium sparing anti hypertensives because tender coconut water and juices are high in potassium.
On the contrary if you are on potassium losing medications that itself could be a reason for feeling tired.

3. Dear Parvathy, we are in the habit of eating red meat at least 3 times a week. Is there any way to reduce the cholesterol while cooking it?
More than the cholesterol you should be worried about the saturated fats in it!
To lower fat in meat:
· Choose lean cuts, avoiding marbled meat
· Remove all visible fats before cooking
· Cook in sufficient water, cool and skim off the fat that rises to the top

This way you can be sure your meat is lower in fat.

4. Hi. i have my dinner at 8 pm everyday but most of the days i end up feeling hungry after midnight. Why does this happen?

  • Possible reasons from dietary point of view are your dinner is too light or does not contain enough proteins, or you are dehydrated.
  • Try eating a fruit and a glass of fat free milk at bedtime. Make sure you are drinking enough water throughout the day.
  • Medical causes are depression or duodenal ulcer. Two thirds of patients with duodenal ulcer wake up with hunger pangs at night. Therefore a visit to the doctor is necessary to rule out more serious issues.

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