1) Makki di Roti with Sarson da saag: Only one should not fry the roti and not add butter from top. Corn is a very good source of fibre and one average sized roti will keep you full for 3-4 hours. As long as the portion size is restricted to 1-2 roti’s, we are fine with the calorie content.

For the same reason, microwave popcorns are nutritious, low cal pass times & take long to eat because we need to munch and chew and keep you full for long.

2) Curd with a slice of diced fruit like apple/ melon is an excellent source of calcium, vitamins and minerals. One can add a few nuts like almonds, or blend it into a smoothie and freeze it in cup size portions to be eaten instead of ice-creams. A teaspoon of roasted flax seeds (Alsi ke beej) can also be added in this curd to keep your cholesterol low.

Insert an ice-cream stick into half a banana and coat this with beaten curd and roll over museli or crushed cornflakes. Freeze this and make into an ice cream lolly.

3) Fruits like apples can be eaten raw or baked whole. One can add a dash of cinnamon (dalchini powder) from top. It’ll enhance the aroma and speed up your metabolism as well. One can also apply a thin layer of peanut butter on the apple slices to change its flavour. Even mango puree can be frozen (one cup has close to 90 calories) and taken instead of ice-cream.

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4)  Baked sweet-potato (shakargandi) is liked universally. One should add finely diced cucumber, tomatoes and onions along with some green chillies, chaat masala and plenty of lemon juice to make it tangy and super tasty.

5) Daal sprouts can be mixed with all types of diced vegetables and apples to make a chaat. This can be refrigerated and consumed at any time during the day.