Battle the bulge at office

The festive season has left most of us heavier and therefore a bit penitent. But what's the point of heartburn if we resume rigorous dieting at home but thoughtlessly order in a greasy snack at work? Do consider these tips to ensure you don't derail from the health track while meeting deadlines.
The healthiest munchies
Of course, they happen to be fruits, dry fruits and nuts���the blue-eyed boys of dietitians.But not all fruits are equally low on calories. Consultant dietitian Mona Desai Mucadum recommends watery fruits such as watermelons, or grapes as they are sweeter and higher on fibre than pulpy ones. Thus a pomegranate, also rich in anti-oxidants, makes more sense than a calorific banana. ���Many office canteens offer fruit lunches. Carry a few to your desk.'' Also, before leaving home, stuff your pockets with pistas, almonds and walnuts, and tiffins with figs, apricots and super-nutritious dates.
In other words, always carry along munchies
Who has the time, you may whine. But nothing is achieved without effort and discipline, concur dietitians and nutritionists such as Dr Vandana Bambawale. She finds it odd that while most of us are conscious about what to wear to work, we remain starkly indifferent to what to eat. As Mucadum says, ���A samosa is a last-minute thought. Keep a snack ready at hand so you don't have to binge.''
What to carry
Other than fruits and nuts, a pack of roasted channa is an exciting (and cheap) option. Exciting, because it comes in flavours like chaat, masala and mint.
For variety, carry a dry bhel of channa, kurmura, popcorn, corn flakes, crushed khakhras and rock salt. Livelier employees may also stuff in a little container of chopped onions, tomatoes, chillies and pomegranate seeds as well as another of chutney. A wet bhel could be rustled up in less than a minute. (Always stock wet and dry chutneys in the fridge). But if the thought of ���cooking'' at work sounds outlandish, carry a homemade snack.
A little preparation helps
The stored chutney comes in handy with fluffy idlis, as a sandwich spread or as a marinade. Dunk paneer chunks or cauliflower florets in green coriander chutney as soon as you wake up, and skewer them for a minute before stepping out.
Meat lovers could grill or bake a lean piece of white meat marinated in yoghurt, ginger-garlic paste, chillies and salt, suggests Mercy Mathew, instructor, food production and nutrition, at Dadar Catering College. If short on time, make a quick vegetable multigrain bread sandwich (a spread of grated paneer and cabbage is a lovely idea).
Lightly steam French beans, cauliflower florets and sprouts or simply slice a few carrots, cucumber and celery sticks.
Zero-effort snacks
Those disinclined to the kitchen could pick a healthy snack from the supermarket. Mini khakhras, for one, come in refreshing flavours such as jeera, black pepper, methi, onions, tomatoes and even salsa, pav bhaji and pani puri.
Then, baked chips of potatoes, sweet potatoes, beet, carrots, tapioca, suran, purple Surti kand and ragi are surprisingly crisp and delicious. (The chips can be easily microwaved at home on a lightly greased baking dish.) An interesting but rigorous alternative involves soaking tuber slices in ���nut milk'' before baking. Nut milk, elaborates nutritionist Dr Vijaya Venkat, is prepared by grinding almonds, cashews or coconut flesh with warm water. But this is more a weekend initiative).
Packs of low-fat jaggery chikkis, bread sticks, baked sev and wafers, nut nuggets, sesame and soya sticks, masala corn flakes, dried sprouts, and bajra and jowar strips taste good too. As also, diet crackers, cookies and biscuits, pumpkin and sunflower seeds, and flaxseed, if you like them. Consultant dietitian Sushila Sharangdhar cautions that some ���diet'' foods may actually turn out to be greasy. ���Label reading is important. A pack may say a biscuit is made of flour but won't specify whether it is wholewheat or refined (maida).'' Safely avoid.
Cutting chai
Refuse the inviting cup of chai or coffee. Order a chaas, salted lassi, or a fruit juice for your glucose shot. Now be proud of yourself.
rucha.chitrodia@timesgroup.com