Tips and Tricks to plan the Healthy Diet to keep safe and secure your family members

 

Vegetables and Fruits

Vegetables and Fruits eating regularly reduces the risk of unhealthy diet and it helps to take an adequate dietary fibre daily.

Your Diet Plan should include

• vegetables in meals regularly;
• Avoid Junk foods and unhealthy snacks;
• Take Vegetable or Fruits as a healthy Snack;
• Include all the seasonal fruits and vegetables in the diet plan and
• Add at least a fruit with your lunch or dinner.
  

Fats

Avoid taking fatty food items and it will help to avoid the risk of unhealthy food diets. And thereby unhealthy weight gain. The risk of getting the development of NCD can be minimised by:

• Minimising the saturated Fatty Food items.
• Replace the Saturated food items and Trans – fats rich food by polyunsaturated fats.

This can be easily achieved by:

• Avoiding Fried items;
• Use steamed/ boiled Food items;
• Minimise the Butter, Ghee and refined oils
• Polyunsaturated fats can be found in soybean, corn, sunflower oils. This can be taken to avoid fatty oils.
• Replacing butter, lard and ghee with oils rich in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower and sunflower oils;
• Limit the intake of fried and the baked food items.
• Generally Trans- Fat is rich in cookies, Biscuits, Wafers, Cakes and Doughnuts.

Salt, sodium and potassium

High Sodium and low Potassium may lead to High Blood Pressure and there by the risk of getting heart disease may increase.

So please reduce Sodium rich food and consume the potassium rich food to ensure good health.

Processed foods, Processed meat may increase the risk of unhealthy diet.

So for Healthy Diet Plan I would like to tell you, please follow the above instructions carefully.

Thanks

Reference : https://www.who.int/news-room/fact-sheets/detail/healthy-diet.

                     https://www.lalpathlabs.com/blog/fruits-and-vegetables-for-healthy-life/

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