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- Try having small and frequent meals as planned in your diet.
- Do not skip any of the meals.
- Preferably keep portion size of cooking oil 4-5tsp/d.
- Have at least 2-3 L of fluid per day.
- Regarding milk, Skimmed milk is the richest source of protein,
with zero fat. If not, then preferably use low-fat double-toned
or toned milk.
- Try to limit the sugar intake as much as possible, as it is nothing
but empty calories.
- Some of the fruits like chickoo, custard apples, grapes, mango,
and fruit juices are high in sugar, so preferably have whole
- Try avoiding Starchy vegetables like- potato, suran, arbi,
arrowroot, and corn flour, which will increase the carbohydrate
- Avoid bad quality fats like butter, mawa, cheese, vanaspati,
dalda, and cream.
- Avoid Bakery items like toast, biscuits, Khari, cakes,
pastries and fried items that are high in trans fatty acids.
- Avoid foods high in salt papad, pickle, ketchup, and
sauces, which leads to water retention and bloating, due to
high amounts of Sodium.
- For rotis, you can have wheat roti or millet roti or
multigrain roti or if advised, can have rice also. Important is to
follow the portion sizes and meal sequencing.
- Similarly, for dal, you can have any dal like moong dal,
yellow dal or masoor dal or tur dal or whichever you like.
- Regarding vegetables also, you can have any green
vegetable of your liking, from the list shared.
- Most important thing is while replacing the meals, make
sure that the portion size is maintained, so calories are not
exceeded nor reduced.
- Prepare curry with less oil and without coconut or any
other nuts and cream.
- While having meat, select lean meat like egg whites and
chicken breast and preferably have it in baked or grilled or