Guidelines for Healthy Eating
- The total dietary intake for a day should be spread over 4 – 5 meals, viz. breakfast, mid-morning, lunch, evening snack and dinner.
- The diet should include carbohydrate rich sources (specially complex carbohydrates) like wheat, brown bread, oats, barley, rice, potatoes etc. Sugar, honey, chocolates and ice creams are calorie rich simple carbohydrate sources and are best avoided.
- Vegetables specially the green ones and fruits are good sources of fiber and essential vitamins and minerals. They deserve a prominent presence in your diet.
- During a weight loss programme the body loses some amount of proteins along with fats. To compensate for this loss our diet should include protein rich foods like pulses, legumes, mushroom, soya, egg white, fish, chicken, lean meat, low fat milk and milk products, etc.
- In terms of fats, it is always advisable to include more of monounsaturated fatty acids (olive oil, peanut oil) along with polyunsaturated fatty acids (sunflower oil, safflower oil, soya bean oil, corn oil and cottonseed oil). Saturated fats should be included in very small amounts in the form of butter and ghee preferably the unprocessed ones.
- Food items sporting a low fat tag may not necessarily be low in calories. While selecting such food items it is always advisable to read through the label carefully specially the calorific value. A low fat food item high in calories is best avoided.
- Fruit juices, carbonated and malted beverages are generally high in calories as they often contain large amounts of sugar. Restricting their intake is of utmost importance in weight reduction.
- Alcoholic drinks (specially beer) provide a lot of empty calories and should be avoided.