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Reshape your diet, know how!

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Reshape your diet, know how!

Dr Ritika
Regional Head - South Zone
Dietetics
  • Include fruits and vegetables that provide good anti oxidants-include at least 5-6 servings of fruits and vegetables throughout the day in the form of fruit chat, soups, vegetables, smoothies, fruit shakes etc
  • Follow rainbow diet-include different colors in the diet
  • High protein and high calorie diet to be taken-such as chicken ,eggs, fish, legumes, milk and milk products, almond, butter, peanut butter etc
  • Drink plenty of fluids such as water, green tea, whey water, coconut water, lemonades, juices, buttermilk, milkshake etc
  • Wash your hands thoroughly before handling food, keep the kitchen clean, wash work tops prior to food preparations
  • Use foods well within their use by-date and follow the cooking instructions carefully
  • Include more healthy starchy foods- that are unrefined, lower and with a lower glycemic index. As they contain more fiber and give us better energy levels e.g., whole grain cereals, corns, oats, wheat flakes, parboiled rice, whole wheat pasta, barley, ragi etc
  • Strive to eat at least 1/3 of your calorie and protein needs at breakfast
  • Omega 3 fatty acid, minerals and vitamins enhance immunity.
  • Reduce saturated fat intake- found in meat, full fat dairy products, margarines, cakes, biscuits
  • Avoid alcohol intake as it is the leading cause of mouth, liver, colorectal cancer
  • Include green tea which contains good polyphenols as coffee or tea can be dehydrating