15 tips for a Healthy diet

Health is Wealth . Food is life .  We can control almost any disease with proper food intake. 

Here are few recommendations dietitian share for a healthy diet - 

• Be regular with meal timings
• Take small frequent meal
• Prefer whole grain products like whole wheat flour , ragi , unpolished rice , oats , broken wheat over refined products like maida , white bread and polished rice
• Prefer skimmed milk and its products over whole milk  , cheese , khoa , butter and cream
• Cut down intake of mutton , beef , pork , organ , meat , shrimps and egg yolk. Instead opt for fresh water fish , skinned out chicken and egg white
• Avoid using excess of sugar , sweets , Jam , jellies , cakes , chocolates  & other refined food items
• Avoid excessive usage of deep fried food items like bajji , bonda , samosa , pakoda , chips etc
• Restrict intake of oil , dalda , vanaspati , butter , ghee and margarine
• Limit oil consumption to 2-4 teaspoon / day
• Do not use nuts like cashew nuts and groundnuts frequently
• Do not consume excess of coffee , tea and other products that contain caffeine & tannin . Instead opt for green tea and juices
• Avoid intake of aerated drinks
• Avoid alcohol intake and cigarette smoking
• Use all varieties of vegetables , green leafy vegetables and fruits with their edible skin
• Wide variety of physical activities like walking , jogging , playing sports , swimming , aerobics , floor exercises , yoga etc helps you in keeping fit

- Author is a dietitian at a renowned Bangalore hospital