Can we develop a Good food habit?
G. Ravishankar
Have good breakfast with fruits and make dinner the lightest
meal of the day
Don't yourself and overeat subsequently. Be a nibbler, not a gourmet
Dine at least two hours before you go to bed
Eat your salad before you eat a meal
Before cooking, remove all fat from meats & also skin from chicken.
Repeated heating of oils should be avoided
Avoid deep-frying and prefer steamed foods
Avoid purchasing minced meat, the butcher finds finds it more profitable to sell this without removing fat surrounding the flesh portion.
Do not sieve wheat and millet flours as it reduces the nutrients and fibre.
Use non-stick pans and vessels to cut down the use of cooking oil.
Fast foods and canned foods are costly, both for your pocket & your heart.
Don't overuse salt
Yellow, orange and green
vegetables and fruits add life to your heart.
Use a scrubber and not a peeler for removing the skin from vegetables.Remember that heat, light and air are enemies of anti-oxidant vitamins. Don't cut Vegetables and expose them to light for long periods. Pressure-cook the vegetables.
As age advances eat less and exercise more.
Points to ponder
A cup of tea with 2 tsp sugar 5 times a day provides you the maximum permissible sugar.
A medium-sized sweet item of any type gives calories equivalent to 50g raw rice.
3 cups of milk gives 10g.
Saturated fat. 1/3rd the suggested upper limit of saturated fat for diets providing 2400 kcal.
About 2tsp of butter or ghee per day gives about 1/4th the suggested upper limit of saturated fat for diets providing 2400 kcal.
A regular consumption of legumes/dals (particularly blackgram/rajmah/lobia) and green leafy vegetables, fenugreek and mustard seeds add to the quality of fat in indian diets.
Fish improves the quality of fat.
One egg provides 210mg. Of cholesterol.
1 tsp of pickle gives about 1.5g. Of salt and about 2 g. Of fat, 1 papad gives about 0.5g. Of salt.
Though nuts such as almonds, cashewnuts and walnuts have high levels of monounsaturated fatty acids, which are not harmful like saturated fatty acids, these nuts have to be limited/avoided because of their high fat content. 5 almonds give about 1 tsp fat.