• Eat small meals at regular intervals of 3 hours.
• Use whole grains, multi grain flour, barley, oat meals, millets (ragi, jowar, bajra) in your regular diet.
• Eat a minimum of 3 fresh fruits and 2.5 cups (standard measuring cup) of high fiber vegetables everyday.
• Eat your dinner 3 hours before bedtime.
• Buttermilk, fresh lime, green tea, herb tea, soups can be used as fillers between meals.
• Limit salt and sugar to 2 tsp per day.
• Keep away from hydrogenated fats, baked foods, refined flour (Maida based foods), excess sugar, oil and salt.
• Choose low fat milk and milk products. Prepare paneer at home with low fat milk.
• Include a handful of raw, unsalted nuts everyday to keep cholesterol in check.
• Limit whole eggs to 2-3 per week.
• Choose white meat and limit red meat to once/twice a month.
• Colorful fruits and vegetables like purple cabbage, capsicums, brinjal are loaded with anti oxidants which protect your heart-include them everyday.
• Oil-3 tsp per day.
• Exercise for 1 hour everyday. Meet a qualified fitness trainer before you embark on a program. Get your physician’s nod if you have suffered any serious health problem before you start your exercise regimen.
• Avoid active and passive cigarette smoking and excessive intake of alcohol.
These important tips are given Nutritionist Shiny Chandran
This news is read and published in support of “WORLD HEART DAY” for the diet conscious users.
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