- Preferably, eat 5 – 6 small meals at regular intervals throughout the day instead of three large meals
- Do not skip meals
- Always remember to take 2 servings of fruit and at least 3 servings of vegetables
- Eat almonds and walnuts (These protect your heart)
- Drink 6 – 8 glasses of water every day
- Exercise daily
- Cut back on extra salt
- Avoid alcohol
- Say No to Smoking
- Maintain your weight
Whole Cereals, Whole Wheat Bread, Brown Rice
- To get the fibre you need, choose servings made from whole grains, e.g. whole wheat flour, whole wheat bread, dalia, wheat flakes, oatmeal, brown rice, etc.
- Supplement wheat flour with black channa flour to incorporate fibre.
- Do not sieve flour.
Milk, Yoghurt, Cheese
- Choose skimmed milk and non-fat yoghurt.
- 75-100gm of cottage cheese / 200gm of yoghurt supply the same amount of calcium as 1 cup milk.
- Read labels while purchasing packaged milk products.
Fats, Oils, Sweets, Red Meat and Refined Carbohydrates
- Use sparingly.
- Restrict adding fats to foods while cooking or at the table- like butter, margarine, gravy, salad dressing, spread.
- Choose few foods that are high in sugar like candy, jelly, honey, sweet desserts, and soft drinks.
- Avoid the use of pork, mutton and other glandular meats.
- Foods like white flour, white bread and polished rice, which are highly refined and low in vitamins and minerals, should be used less frequently.
- Cut down on convenience foods like biscuits, pastries and cakes, as they are rich in invisible fat and refined carbohydrates.
Meat, Poultry, Fish and Nuts
- Choose white meat (poultry without skin) and fish.
- Prepare meat dishes the low-fat way, i.e. boil, roast or grill instead of frying.
- Use egg-white instead of whole egg.
- Nuts are high in fat, so eat them in moderation.
Whole Pulses / Sprouts
- Whole pulses and sprouts provide adequate quantity of fibre, minerals and vitamins. These also provide protein and can be used in place of meat for vegetarians.
- Choose soya products such as soya paneer, soya milk and soya yoghurt.
- Choose fresh fruits, instead of canned or frozen ones in heavy syrups and sweetened fruit juices.
- Eat whole fruits often – they are higher in fibre content than fruit juices.
- Count only 100% fruit juice as fruit. Punches, ades and most fruit drinks contain only a little juice and lots of added sugar.
vegetables as salads.
- Different types of vegetables provide different nutrients.
- Seasonal vegetables have the highest nutrient content. Use raw vegetables as salads.
- Eat plenty of green leafy vegetables. They are especially good sources of vitamins and minerals.
- Cook vegetables lightly by steaming or stir-frying. Restrict on the fat you add to vegetables at the table or during cooking.
- Cut down your salt intake. Instead of adding salt to your food use herbs, spices, fresh ginger, horseradish, lemon juice, tomato puree, vinegar, soy sauce, vegetable stock, yeast extract, chutney, and other flavorings.
POINTS TO PONDER
- Slow and steady reduction in body weight is advised
- Severe fasting may lead to health hazards
- Achieve energy balance and appropriate weight for height
- Encourage physical activity
- Eat small meals regularly at frequent intervals
- Cut down on sugar, salt, fatty foods and alcohol
- Promote complex carbohydrates and fibre rich diets
- Increase consumption of fruits and vegetables, legumes, whole grains and nuts
- Limit energy intake from total fat and shift fat consumption from saturated to unsaturated
- Eliminate the use of trans-fatty acid rich foods (bakery products and sweets)
- Use low fat milk
TIPS FOR GOOD HEALTH
- Eat a healthy balanced diet
- Exercise regularly
- Avoid smoking, chewing of tobacco and consumption of alcohol
- Get your blood sugar levels, lipids and blood pressure checked every 6 months after the age of 30 years
- Avoid self medication
- Adopt stress management techniques (Yoga and Meditation)
Myths AND Facts
|1. Starvation and rapid decrease in body weight are good||No||Body weight reduction should be gradual, starvation is not the solution|
|2. Only vigorous exercises are good||No||Even a long brisk walk will help very much|
|3. Only fat people need to worry||No||Even individuals who are normal in weight can have higher body fat and blood lipids|
|4. A zero fat diet is excellent||No||Some amount of fat is necessary|
|5.Plenty of vegetable oils are good||No||Moderation in their use must be exercised|
|6. Is sugar fattening?||No||Sugar is a simple carbohydrate providing 4 calories per gm, raises the blood sugar level faster. If the calories are not burnt or utilized results in weight gain.
|7. Alcohol is good for the heart||No||Alcohol does not increase “good” cholesterol|
|8. Is lemon with honey good for weight loss?||No||This is also a myth with overweight people that lemon water with honey if taken empty stomach results in weight loss. There is no scientific association between fat loss and lemon honey water. Lemon water provides vitamin C, an antioxidant help in removal of toxins and has fat reducing capacity.|
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