HEALTHY DIETARY HABITS

               FATTY FOOD

• Eat less fried foods.(e.g.chips, savouries, cedai, bonda, fried non veg foods, etc,.)
• Limit fatty meat, dairy fat and cooking oil ( not more than two teaspoons per day i,e.10ml per person per day)
•  Use less oil in your daily diet ( Each person should not consume fat of more than 4000 to 450gms per month which includes all fat in our food including oil, ghee, butter etc,.)
• Replace palm or coconut oil, with sunflower oil, soya, corn oil, safflower oil.
• Replace other forms of meat with chicken (without skin)

                  SALT YOUR DIET

• Restrict to less than 5 grams ( 1teaspoon ) per day.
• Reduce salt when cooking, limit processed and fast foods. fried rice, tinned food stuff, etc.,
• Avoid salted food kike pickles, pappads (appalam ) dry fish (karuvadu) chips, etc.,
• Avoid canned foods, packed aerated drinks (cola) and packed snacks (Namkeems)
• Advise to avoid added salt, avoid obviously salted food, especially processed foods.

• Eat more foods cooked from natural ingredients containing more potassium. (Lemon, Greens, Sweetlilme,Dhal and foods cooked from natural sources such as freshly prepared vegetable soups )

                  FRUITS AND VEGETABLES

•  Eat more fruits and green leafy vegetables,
• Eat more fibre rich diet (leafy vegetables, beans, fruits such as apple and wheat based foods rather than maida etc.,)
• 5Servings (400-500grams) of fruits and vegetable per day.
• 1 Serving is equivalent to 1 guava or apple or orange or 3 tablespoons of cooked vegetables.

                       FISH

• Non vegetarians can take fish three times per week, preferably small fishes.(nethili), and oily fish such as tuna, mackerel,salmon.Avoid fish fried in oil.

                       ALCHOL

• Avoid alcohol intake.