1. Take small and frequent meals throughout the day (5-6 meal patterns in a day).
2. Do not Skip any meal.
3. You should drink at least 10 – 12 glasses of water in a day.
4. You must avoid sour foods like curd, Sambhar, vinegar preparations, kadi etc. in dinner.
5. Try and choose whole grains like whole wheat and its products, oats, brown rice, barley etc.
6. You should prefer taking whole pulses and legumes.
7. You should avoid tinned and processed foods.
8. You should avoid foods with high preservatives like pickles, ketchups, purees etc.
9. Fruit juices must be avoided instead consume fresh whole fruits.
10. Avoid munching or nibbling on unhealthy snacks in between the meals.
11. You should restrict the consumption of fruits with high glycemic index like mango, cheeku, lichi, grapes, muskmelon, banana etc.
12. Go for salted lassi, buttermilk and lemonade instead of diet coke and artificially sweetened drinks.
13. Don’t eat that late night snack - Try not to eat for at least 2 hours before going to bed.
14. Increase your fruit and vegetable intake (at least 5 servings per day) - these are packed with vitamins.
15. Change your oil every month and try to use two kinds of oil for cooking in a day.
16. Go for olive oil, canola oil, mustard oil, safflower oil instead of desi ghee, butter, vanaspati etc.
17. Decrease your fat intake - try for no more than 20 grams (2 -3 tsp) per day.
18. Exercise for 30 minutes each day - take a walk, or play a game with your kids. Just get moving.
19. Opt for low fat options like double toned/skimmed milk, vita Paneer, low fat yogurt etc.
20. Have lean meats like egg white, chicken, fish, sea foods etc. instead of organ meats, mutton and pork.
21. Have a small platter of fruits and a glass of luke warm water before leaving for a party or eating out.
22. Enrich your diet with fiber by including salads, and whole grains and bran in your diet.
23. Use microwave and non-stick pans for cooking.
24. Avoid having fried snacks, nuts and nankeens with alcohol.
25. Opt for vodka or red wine over other liquors.
26. Reduce your coffee and tea intake to 2 cups a day.
27. Avoid having heavy combinations of protein and carbohydrates like Rajma-rice, Naan-chicken etc.
28. Restrict yourself to just 2-3 tsp of sugar in a day.
29. Avoid too much of sweets, ice creams and chocolates.
30. Avoid smoking and any kind of addiction.
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