Hello Komal, I've noticed that whenever I'm stressed, I end up overeating - especially sweets and fried snacks. I know what's healthy, but I just can't control myself during anxious times. Could you help me with a structured eating plan or tips that address emotional eating patterns?

The pandemic has led to lethargy in today’s lifestyle although there are many who have explored their culinary skills.

Eating healthy includes having whole grain cereals and legumes, more vegetables, fruits and nuts, etc, to include the healthy fibre component.

While eating outside, make sure these foods are added in the meal.

Include low fat foods like roasted, baked or boiled lean meat, sauteed vegetables, etc.

Avoid fatty foods, fast foods, savouries, sweets, chocolates, desserts, packaged foods, etc. Make sure you remain well hydrated and focus on portion size.

I agree with your view that one must eat everything

Although we all have tastebuds that are dying to sample all the yummy food around us, we must remember that anything in excess is bad.

Avoid excess calories from high fat and sugar food preparations, including refined food products, processed and ready-to-eat foods

Moderation should be the key!

Having sweets is also permissible if you eat the sugar from the right sources. Include foods like dates, raisins, fruits, dark chocolate and jaggery in your diet to satisfy the sweet tooth.

Have a wholesome meal containing protein- and fibre-rich foods at dinner to avoid hunger pangs.

Additionally, you may have a cup of low fat milk an hour before bed time, if you are still hungry.

This will help induce sleep and improve your feeling of satiety.

Last but not the least, have a daily fitness schedule to increase your metabolism.

Binge eating is harmful.

Although it may seem you have not put on much weight now, eventually the weight increase will be alarming!

More so, your fat percentage will increase and your lipid profile levels consisting of cholesterol and triglyceride will be high.

This leads to a metabolic syndrome which includes obesity, high fat levels, high BP, and high blood sugar levels.

Make a list of all the healthy food options you can cook and replace the unhealthy food options with low fat and low sugar substitutes.

Concentrate on portion sizes.

Make limited portion sizes so that you do not overeat.

Weight loss should be achieved by having adequate nutrition in terms of all macro and micro nutrients.

Muscle mass should be increased by good strengthening exercises and subsequently pre- and post-workout meals.

Cardio activities like running /jogging can be incorporated for fat loss as well.

Avoid high fat and sugar foods, soft/hards drinks, juices, fast and packaged foods, etc.

Include good protein and fibre foods like whole grain cereals, legumes, nuts, fruits, vegetables, etc.

To avoid binge eating, you need to control your mind and focus on your goal.

For the sweet crave, satisfy the urge with dates, jaggery, raisins, etc.