- 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)