Post by on Thursday, December 16, 2021
?Do not skip meals and divide your daily calories in to 4 to 6 small meals.
?Use whole grain cereals, whole grams and pulses, whole wheat bread, oats etc. to incorporate fiber in your diet.
?Supplement wheat with whole channa (wheat and channa 4:1 ratio). Mix rice with whole grams or dals in a ratio of 1:1 to incorporate fiber.
?Consume at least 4-5 servings of fresh green vegetables and fruits/day.
?Use olive /canola/ rice bran /soy/mustard oil. Change oils in couple of months.
?Almonds, walnuts, flax seeds are good sources of antioxidants to include in everyday diet.
?Water intake: 2 litres/day.
?Limit intake of excess salt, processed, junk and preserved foods.
?Restrict alcohol, tobacco and smoking.