HEALTHY DIET SHEET

 *Set realistic goals*Exercise – 45 - 60min/day minimum

*Have fruits of your choice-apple/orange/guava/pomegranate

*In case eating out, try to fill your stomach at home just before leaving.

*Eat salads just before meals. *Tea/ coffee – not more than 2small cups a day.

*Drink enough water 8-12 glasses/day. No water with meals

FOODS ALLOWED

*Salad without dressing*iodized salt should be used

*Whole pulses, sprouts, roasted channa, whole cereals & unrefined grains

*Toned milk and its products in prescribed amount.

*Combination of oils Eg: Olive oil, Sesame oil, rice bran sunflower oil should be used.

*Sweets: In place of chocolates prefer jaggary, dates, raisins

*In place of cheese: Add hung curd, green mint chutney, white butter.

 FOODS TO BE RESTRICTED:

*Fried Foods Eg; puri, parota,samosa, kachori, namkeen, Bombay mixture, etc

*No whole milk, cream, red meat, egg yolk. Ice cream, processed cheese, dalda, butter,ghee

*Canned Fruit juices coca cola, Pepsi, Fanta and other drinks

*Bakery products- cakes, biscuits and patries, sweet made from condensed milk.

*Ketchup/sauce/ cheese.  Avoid spicy food.

*Refined Rice and its products - Maida,white bread, biscuits, food with Maida &noodles

*Curb eating during stress and can eat nuts, salads. Sprouts, steamed food (not fried one) in any quantity.