Plan your week’s meals for healthier lunches at work

Ayushi Darshit Shah, dietitian, founder of Nutri.U and consultant at HealthifyMe points out that women engaged in unpaid labour also clock in hours as long as working women. “Homemakers cater to their families more than to their own needs. A lot of  their time goes into managing a family’s schedule and running the house. It’s easier for them to eat out while they run errands or skip meals instead of catering to their own dietary requirements, even as they cook for their families. But this needs to change. Their health is important, too,” she highlights.

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No better alternative

Healthier food options might be available in Mumbai, but they are not accessible or feasible. Vegan, protein-packed food, fitness meals, and gourmet salads rank high on taste but poorly in terms of affordability. Shah points out that even seemingly healthy options like a sandwich overstuffed with veggies or a dosa from a restaurant aren’t as healthy as they’re made out to be. The high quantity of oil or butter in dosas, breads and sauces loaded with sugar, and fried patties render them equivalent to a burger from a fast food joint.

Meal prepping is about simplifying the process of cooking

Stress and cravings

Eating junk food or binge eating could also be a stress response. Shah points out that lack of proper sleep can affect the hunger hormones — Ghrelin  and  Leptin. Khismatrao and Shah further inform that stress can be responsible for skipping meals or a disturbed sleep cycle, and this combination can fuel cravings for junk food rich in carbohydrates, and not nutrients. Hectic work hours and no mental bandwidth to make healthier choices will also lead to choosing junk food. Ahuja adds, “We’ve all been there; turning to food as an escape to deal with heavy feelings. It’s important to address this gently.”

A steady change

Health issues in her early 30s weren’t the plan, and so after the doctor’s warnings, creative consultant Divya Ramesh started her journey towards better eating. “I started with simple changes like eating less rice and more protein. This made me fuller longer, and helped me cut down on junk,” she says. Results showed in the form of increased energy through consistent workouts and better snacking habits like preparing bliss balls instead of stocking up on chips. “I started to look at food differently and not tie it to an emotional response. Instead, I enjoy what I eat, relating it to a happy emotion,” she shares. She recommends slow but sustainable change over strict restrictions or shortcut crash diets. “You can still have the foods you like; eat them with awareness instead of making it a default response,” she summarises.

Deep impact

Consuming excess oil and sodium may lead to increased weight gain, putting women at risk of obesity, diabetes, heart conditions and metabolic conditions like PCOS.
Often food additives, colouring agents and other ingredients present in packaged foods may potentially act as endocrine disrupters and lead to hormonal imbalances, poor gut health, and increased risk of infertility. 
– Divya Ahuja

Expert adda

Snack wisely
1. Mumbai has great local snacking options like roasted peanuts, boiled chana, popcorn from street vendors, sukha bhel, makhana, etc. 
2. Read labels  if you are conscious about choosing healthier options. Sugar can also make its way into the product under names such as xylitol and maltose. 
 — Ayushi Darshit Shah

Balance is Key
1. An immediate 180-degree change isn’t possible, but you can take sustainable steps towards healthier eating. Customise meals to suit your needs. 
2. Plan nutritionally balanced meals in advance to avoid last-minute junk food orders. 
3. Add more protein and salads to your meals.
4. If eating out is inevitable, reduce portion sizes, avoid fried food, and drink water before your meals. 
 — Bhavya Khismatrao

Meal prep matters
1. Increase the quantity of vegetables when you make stir-fried veggies, and use them the next day in a sandwich or to make a pulao. 
2. Batch-prep a simple gravy base (tomato/onion/garlic) to use for cooking Indian gravies. Double the quantity of dals and pulses you’re soaking, boil and store in the fridge.
— Divya Ahuja