FATTY FOOD
SALT YOUR DIET
FRUITS AND VEGETABLES
FISH
- 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.
- Avoid alcohol intake.