Dieting on Kerala Diet: some problems and solutions
we are made to think our dishes are a problem and unhealthy. Our dishes are actually very healthy but our portion control is non-existent, which is the main problem. Choru is not evil.
Problems:
number 1: lack of protein in our diet is astounding. We’re a non-vegetarian community that consumes very little protein and massive amounts of carbs like rice and porotta.
Solution: Buy a cheap food scale. Measure out a cup of cooked rice, which is approx. 200 grams of cooked rice. A serving of rice should be about 200 grams. Aim for at least 100–200 grams of protein source (fish meat etc) per meal and adjust as needed. Aim to have lunch between 11 and 1.
Use this calculator to determine your calorie and protein needs, this calculator also accounts for your activity level: https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator
Problem 2: Unhealthy snacks like pazham pori, mixture, puffs and consuming them almost every day.
Solution: most days, have healthy snacks like fruits and nuts. Remember dried fruits like dates and raisins(unakka munthiri) have concentrated sugars so they’re dense in calories so limit your intake. Peanuts are a cheap but healthy source of fats and protein, have a couple of cheriya pazhams, and oranges, apples etc. Eating any fruit is better than eating none at all. Eat your fried snacks once or twice a week. I don’t believe in completely eliminating all unhealthy snacks from your life. You should have it once in a while so you don’t crave them.
Problem 3: choru and chapathi for dinner
Solution: Stop eating choru for dinner. It’s carbs again. Chapathi isn’t much better either if you eat 3+ of them. That’s also carbs. What I do is, make a nice vegetable omelette if I haven’t had eggs for breakfast. If I had eggs, I’d have about 6 oz of Greek Yogurt with fruits in it. When I’m feeling fancy, I make ragi kurukku and add 1/2 scoop of protein powder to it. I sometimes mix in peanut butter to my oatmeal as well.
Problem 4: late dinners
Solution: you shouldn’t be eating anything after about 6 PM. It’ll make it difficult for you to fall asleep and you’ll have acid reflux.
Problem 5: Drinking caffeinated beverages like tea, coffee, Coke/Pepsi/Sprite etc. after 3 PM.
Solution: Get decaffeinated teas/coffees OR ditch it altogether after 3 PM. Caffeine is a stimulant that keeps sleep away: This habit of yours might be making it harder for you to fall asleep. Sleep hygiene is very important for you to have healthy amounts of sleep. Try to go to bed at the same time every day and wake up at the same time every day.
Problem 6: carb filled breakfasts like boiled pazham, puttu, idiyappam etc.
Solution: have about 1/3 kutti puttu and a cup of kadala curry(cooked). If you unfortunately made potayo curry or something for puttu, eat 2 eggs with it. You can make it into an omelette, boiled etc. 1 boiled egg only has 70 calories. It’s a superfood that’s nutrient rich and low calorie.
An Average male needs about 2000 calories per day. It varies by your height and weight. The calculator I posted above will give you your calorie needs.
Some calorie contents of common Malayali foods:
Coconut oil/butter/any vegetable oil — 1 tablespoon has 120 calories
1 egg puffs — 300+ calories
1 cup of cooked kadala — 270 calories
1 sardine — 100 grams has 172 calories
Grated coconut — 163 calories in 50 grams
1 nenthrapazham — 320 calories
1 whole egg — 70 calories
1 egg white — 14 calories
Shrimp/prawn — 100 grams has only 99 calories. Very low calorie and high protein food.
Calories of 85 grams of other meats: https://images.app.goo.gl/5J3bxkatxRHJ1GK2A
Sources:
https://hms.harvard.edu/news/late-night-eating-impact
https://www.nytimes.com/2023/12/19/well/eat/eating-late-night-health.html#:~:text=Several%20studies%20have%20found%2C%20for,associated%20with%20more%20disrupted%20sleep.
https://sleepeducation.org/sleep-caffeine/#:~:text=The%20most%20obvious%20effect%20of,deep%20sleep%20that%20you%20enjoy.