Foods to be avoided:
ØFried & Oily food like salted Nuts, Chevra, Kachori, Samosa, Pakoda, Vada, Pickle
ØBakery products like cakes, pastries, cream biscuits , toast
ØGravy made with dried fruits like cashew nuts, ground nuts, coconut
ØWhen eating out is unavoidable, make smart choices like roasted papad or grilled chicken than fried. Opt for grilled , baked & boiled food instead of fried options
ØReady to eat or canned food & maida products
ØFatty meats like ham, bacon, eggs yolk, red meat, organ meat, shrimps, lobster, prawns etc
Foods that can be taken liberally
Ø Raw vegetables like tomato, cucumber, lettuce, cabbage etc.
Ø Coffee, Tea without milk
Ø Plain Lemon juice without sugar (Nimbu Pani)
Ø Fruits
Oil and Fat Consumption:
Ø To cook food with minimum oil/ghee , use non- stick pans
Ø Ideal fat requirement is ½ Kg per person per month including ghee, Oil & butter, etc.
Ø Any brand of oil can be used for cooking , but not to exceed limits
Meal Frequency:
Ø Small and frequent meals should be taken instead of 3 large meals.
Dinner:
Ø Dinner should be at least 2-3 hours before bedtime to allow proper digestion.
Ø Avoid eating oily & heavy foods after 6.30 pm
General Tips:
1) Start a meal with a large bowl of thin soup, followed by a good volume of salads prepared with green vegetables (cabbage, cauliflower, lettuce, cucumber, sprouted pulses etc.).
2) Exercise everyday or go for 30 minutes of brisk walk
3) Use egg white instead of egg yolk.
Ø Restrict Non veg food to twice a week.
Ø Fruits should be taken on empty stomach, in between meals
Ø Eat slowly & chew your food well & avoid drinking water along with your meals
Ø Take adequate amount of water, at least 2 - 3 Liters per day.
Ø Avoid watching television, reading, etc. while having your meals