• Eat to lead a healthy life.
• In a calorie compromised diet, compromise on quantity but judiciously supplement your diet, so that quality is not compromised.
• Do not encourage juice in a reducing diet, they are calorie dense and low in fibre. Consume whole fruit instead.

• Consume a variety of refined oils e.g. sunflower, safflower, groundnut, mustard, soybean, sesame seed oil. REMEMBER not to use them in any amount . USE them in RESCTRICTED amount as prescribed by your Dietitian.
• A low fat diet doesn't mean a bland, non-spicy, boiled food diet. A low fat diet can also be made interesting by using whole spices, condiments, herbs and bouquet garni. The diet should have lots of variety in terms of colour, flavour and overall appearance.
• Eat fresh vegitables and fruits, avoid tinned, canned and preserved foods.

EAT FREELY

Salad, boiled vegetable, fluids like buttermilk, fresh lime juice, clear vegetable soups and water.


EAT IN LIMITED AND CALCULATED AMOUNT

• Cereals : 80 - 100 gm/day
• Pulses : 25 - 40 gm
• Non-vegetarian foods : 50 gm (for less than 2-3 times a week)
• Milk and milk products (tonned/double/skim): 500 ml
• Vegetables : 500 gm/ day.
• Fruits : 200-300 gm/day.
• Fats : 15-20 gm a day.
• Sugar : 10-15 gm or less.

AVOID

Fatty foods , Deep-fried foods, Rich gravies, Creamy desserts, Sweet meals, Aerated drinks.

Full cream milk, pickles.

Note : This is just a general guideline for a person with no other complications other than being overweight. Do not Generalize this for your personal use.

For personal counseling please contact your Dietitian.