There are several dos and don’ts when it comes to your diet. As such, many people refrain from having carb-rich food in their weight loss diet. While carbohydrates are seen to be the enemy, your diet and fitness is all about a balanced diet. This simple logic applies to your favourite snacks and meals too. So, if you are craving some pav bhaji, ensure you are having it right. According to nutrition coach Ruchi Sharmma, your beloved pav bhaji can be had in your weight loss diet provided you turn it in to a healthy meal.
For the unversed, pav bhaji is a popular Indian street food which is a tasty, crispy meal prepared with lots of vegetables and butter.
“The key to having healthy meals is to focus on ADDING and not just SUBTRACTING! We are a carb-dominant country and if you leave your carbs — your rotis, your rice, your bread, your idlis and dosas, you will never be able to create sustainability and when you eventually start eating all of these carbs back, you will end up gaining the weight back!” described Ruchi.
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Since macro and micronutrients are equally important for good health, focus on adding good nutritious food to your usual meals so that they become a well balanced meal. So, you can add salads and sprouted moong to your pav bhaji plate to make it into a wholesome meal.
Including pav bhaji in a weight loss diet can be a bit tricky, but it’s not impossible, experts urge. “Pav bhaji is a popular Indian street food dish consisting of mashed vegetables cooked in spices and served with buttered bread rolls (pav). While it can be high in calories and carbohydrates due to the bread and butter, there are ways to modify the recipe to make it more suitable for a weight loss diet,” said Dr Ekta Singhwal, dietician, Ujala Cygnus Group of Hospitals.
Dt Rashi Tantia, HOD, dietetics, Metro Hospital, Faridabad too agreed. “Preparing it at home is a good way to make it balanced. It includes lots of green vegetables that are healthy, high in fibre, vitamins, minerals and other healthy nutrients. One should add more and more green vegetables like peas, carrot, cauliflower, and more onions, capsic*ms, and tomatoes, along with some beetroot for colour,” said Tantia.
The pav can be whole wheat that are easily available in the market these days. “It should be roasted with less butter. Olive oil can also be used in place of butter,” said Tantia.
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Dr Singhwal recommended the following tweaks
Choose whole wheat pav
Instead of using regular white bread rolls, opt for whole wheat pav or buns. Whole wheat contains more fibre and nutrients, which can help keep you feeling fuller for longer and aid in digestion.
It is all about a balanced diet (Source: Freepik)
Limit butter
Reduce the amount of butter used in cooking the pav bhaji. While butter adds flavour, it also adds calories and saturated fat. You can use a minimal amount of butter or opt for healthier alternatives like olive oil or ghee in moderation.
Increase vegetable content
Load up on the vegetable component of the pav bhaji. Vegetables are low in calories and high in nutrients, making them an excellent choice for weight loss. Include a variety of vegetables like tomatoes, bell peppers, cauliflower, peas, carrots, and potatoes.
Also Read | 5 superfoods to help you lose weight quickly
Control portion sizes
Pay attention to portion sizes when serving pav bhaji. “Instead of having large servings, stick to smaller portions and pair it with a side salad or some steamed vegetables to bulk up the meal without adding extra calories,” said Dr Singhwal.
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Choose low-fat dairy
If you’re adding dairy products like yogurt or cheese to your pav bhaji, opt for low-fat or skimmed varieties to reduce the calorie and fat content.
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Minimise added sugar
Be mindful of the amount of sugar or sweeteners added to the pav bhaji masala. Excess sugar can contribute to weight gain and should be limited in a weight loss diet, said Dr Singhwal.
