Make your own diet chart that works for you

Every profession has certain trade secrets.

As a nutritionist, the complicated math and science of menu planning is the ace up my professional sleeve. And today, I am decoding all the mystery shrouding calories and nutrients.

Yes, I am spilling the beans, cereals, fruits, veggies, nuts, and eggs that go into chalking out a diet plan. My motive is that I want you to become a smart eater. I want you to choose a diet that is perfect for you; a diet that caters to your health goals. Continue reading

Walk your steps to better health

bon happetee best diet plan app

If you ask your parents about the happiest memories they have had of their children growing up, the first answer to pop up would be ‘the time my child took his first step’. Every parent knows that the first step in a child’s life is a landmark event. Our parents witnessed the smile and the thrill radiated through our face and that was a joyous moment carved in their memories. As children, we stumble and topple a few times over till we can manage to walk confidently, without any support. And when we turn from crawlers to walkers, it brings together a sense of independence, productivity and exploration.

So what changed as we grew up? Continue reading

Are fried foods really bad for you?

The title itself must have grabbed your attention. After all, who doesn’t love eating pakoda, chips, fries or samosa?

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But these delicious dishes are packed with fat, the most-calorie dense nutrient. So, what’s the solution? Learn to eat it the right way.

Frying has always been an integral part of Indian cooking. And not to forget, it can be healthy too.

The whole fad of non –fried samosa is actually bad as it increases the glycemic index of the food as compared to the fried version. You could easily gobble down 2-3 baked samosas thinking the baked versions are good for your health. However, in reality, one fried samosa is far better than 2-3 baked ones.

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Yeah, that’s the bitter truth.

But worry not! Help is at hand. Without much ado, let’s learn the smart way to eat fried.

Pairing and timing:

These two concepts of our PPTF approach should become your best friends if you want to relish fatty foods without worrying about the weighing scale. Once you learn to implement these two concepts, you’ll be able to make every day a cheat day!

Instead of the evening, savour your fatty food early in the morning, when you’re more active and your BMR is at its peak. As a result, fewer calories will get converted into fat.

Let’s say, you are in the mood for a samosa. Our advice is to skip the pav and instead get a protein-rich egg-white omelette or a besan chilla for breakfast along with the samosa. This way, you’ll get all your three pillars of nutrition – proteins, fats, and carbohydrates – in one meal. And btw, restrict yourself to one samosa.

Similarly, you can eat fries made from a medium-sized potato along with grilled paneer and veggies or grilled chicken for lunch or breakfast.

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If you are craving for everyone’s favourite street food – pani puri, go ahead and treat yourself. Just remember, skip the potato and opt for sprouts, chana or ragda filling to balance the nutrients.

Choosing the right oil and cooking style:

Choose the right oil and frying method and the battle is half-won. Groundnut oil is your best bet. With its high smoking point and goodness of mono-unsaturated fatty acids, it is the ideal oil for frying.

Cooking fried at home is a trick that always works. You can monitor the quality and quantity of oil. Since frying is a tedious process, this way you’ll only use the frying pan once or twice a month. And yeah, deep frying at a high flame is much better than deep frying at a slow flame since lesser oil will be absorbed.

PS: Shallow frying may seem a healthier alternative, but sometimes, it absorbs more oil than deep frying. So, keep an eye on the oil you use while you shallow fry.

Some frying secrets:

Now, we are sharing some super tricks that will allow you to eat fried foods without any guilt attached:

Control the moisture

If the moisture of a particular food is high, the fat absorption goes double or even triple. So, keep the moisture content in check to ensure that fried foods do not absorb excess oil.

Bon happetee indian food logging app

Let’s say you are preparing batata wada at home. The besan batter has to be of pouring consistency. If you add a lot of water, then the wada will absorb more oil and in turn, make it greasier and fatty. The same rule applies for pakodas.

The ‘magic’ ingredient

A soya-fortified batter is an excellent way to increase the protein content and lower oil absorption. Adding 10% soy flour with wheat flour or 20% soy flour to gram flour batter reduces oil absorption by nearly 20%. Now, that is a smart trick to ‘have your pakoda and eat it too’.

Avoid using fried oil repeatedly for frying

When we reuse oils, its smoking point decreases. This, in turn, leads to higher fat absorption.

Simple steps such as avoiding sodium bicarbonate in the batter or removing your favourite munchie on an absorbent paper will keep the fat in fried foods in check.

Bon happetee indian food logging app

And if you are looking to get some smart recommendations on making nutritionally balanced meal plans then head right to bon happetee app and try the “build my meal” feature in meal suggestions section. Just tell us what you feel like eating and let the app build a complete meal around it. Say no to diet plans, say yes to smart meal plans and lose weight naturally.

Happy eating fried foods from team bon happetee 🙂

content writer - bon happetee diet plan app

Vishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.

‘I got fit by eating everything!’

Bon happetee best diet plan app

Bon happetee best diet plan app

Having struggled with my weight almost since teenage, the first concern for me when I learnt about my pregnancy was my weight. Though I had successfully lost and maintained my weight a few years ago, I was still afraid of gaining weight during pregnancy.

Well, all my fears came true when I put on a whopping 17-18kgs during my pregnancy. Initially, I managed to lose some of it post delivery and was happy. But with erratic schedules and taking care of the baby, I piled on more weight. So it was a total of 20kgs gain vis-a-vis my pre-pregnancy weight.

When I decided to finally lose that weight (around the time my baby started weaning) I came across the best diet app- bon happétee. And it helped me change the way I looked at food and ate. Continue reading

7 Breakfast ideas with a high score

Bon happetee indian food logging app

We have always talked about the importance of breakfast and we can’t seem to stress on it enough.  Food is our fuel and breakfast is the first meal of the day that breaks our night long fast.  Scoring high on your breakfast kick-starts your day at a healthier note and with our help, you can make it yummy as well.

With bon happetee diet app you get health and tasty and how do we do it? Well, apart from giving you personalized meal recommendations, we also score your meal! Continue reading

Why everyone should learn how to cook

We live in the era of fast food where we prefer grabbing meals that are prepared in a jiffy. We eat salad mixed with a packaged salad dressing, a commercially prepared jam/pickle roti, or home-made tortillas/nachos with ready-made salsa. Our fast-paced lifestyles have drastically changed our food choices.

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With mothers juggling between home and work, preparing 3 proper meals at home poses a huge challenge. Today, food and beverage companies are targeting children to foster brand-building and influence food product purchase behaviour. And with this kind of exposure and crammed schedule, commercially prepared food is a win-win situation for the mother and child.

The shortcut is often the wrong cut. This statement holds true in case of packed foods too! Continue reading

Indulge in street food guilt-free with this guide

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Nutritionally speaking, I know we always talk about how ghar ka khaana being the healthiest food ever. It’s fresh & filled with dollops of maa ka pyaar ?

But sometimes we crave for something fun and tantalizing that has different flavors from the food we eat at home.

bon happetee best diet plan app

Bon happetee, encourages you to pamper the foodie in you and presents you with this street food guide, so you can better understand the nutritional value of some of your beloved foods. Continue reading

Exercise and Eat Right for a Fitter You!

Exercise is King, Nutrition is Queen. Put them together and you have a kingdom. For you to climb to the zenith of fitness, you need to get that combination of exercise and nutrition spot on!

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Exercising is not only about a slimmer waistline or ripped physique, but also about a lowered risk of lifestyle diseases and improved mood and energy levels. And to ensure that you are gaining maximum benefits from that grueling gym session, it is important to fuel your fitness with proper nutrition. Continue reading

Meal hacks for a picky eater

Are your meal times always spent running here and there trying in vain to make your fussy kid eat? Do you have to bribe, scream or bully him in order to get a few bites of healthy food inside his system?

Then you’re not alone, welcome to the group of frustrated moms of picky eaters! Tantrums, tears and drama and bickering are a common sight in many households where there are fussy kids. To feed them a normal, healthy meal is a dilemma for every mother. These toddlers are too small to understand the importance of a healthy meal.

Bon happetee best diet plan app

Some of them might only want to eat a food of a particular colour where as some may only want to eat chips, fries and chocolates. Your child may be willing to eat his veggies but if they’ve touched something else on the plate then the dinner gets completely ruined. And, not getting proper nutrition or staying hungry makes him cranky, easily irritated and prone to diseases. Continue reading

How to teach kids to eat healthy

Watching your kids gorge on chocolates and fries the whole day long could be a mom’s worst nightmare. Though the importance of healthy eating has been doing the rounds in schools lately, it may not be enough. Mothers everywhere have a tough time trying to get their kids to eat veggies.

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The media is also responsible for misguiding the children by selling off junk food under false illusions. The attractive covers misquoting that they are full of healthy goodness are enough to tempt the little kids. It’s very tough for a mother to explain the contrary to her kids especially when they tell her that so and so brand of noodles is now healthy and tasty too. So how do we as mothers win our battle over the junk food funda? How do we instil the right food and wrong food idea into their little minds?

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Well, it’s easy! Read on further on how to educate your kids about healthy eating: Continue reading