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Diet & Food Tips

Healthier Choices

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Vegetables Nonstarchy vegetables including spinach, carrots, broccoli, tomatoes, green beans, asparagus, cabbage, celery, peppers. (The more variety of color, the better)
Fruits Apples, strawberries, peaches, watermelon, cantaloupe, kiwi, blueberries, peaches, oranges, pears. (Choose canned fruits in juice or light syrup)
Whole grains Brown rice, whole wheat bread, whole wheat pasta, popcorn, whole rye, wild rice, quinoa
Lean meats Lamb chop, leg, or roast; organ meats (heart, kidney, liver); veal loin chop or roast; ham, Canadian bacon; beef jerky. Choose cuts of meat ending in “loin” (such as sirloin). Remove skin from chicken and turkey
Fish and seafood Fish (2-3 times a week): catfish, cod, flounder, haddock, halibut, herring, orange roughy, salmon, tilapia, trout, tuna, sardines, clams, crab, lobster, scallops, shrimp, oysters
Dried beans, legumes, peas and lentils Black, lima or pinto beans; lentils; black-eyed or split peas; fat-free refried beans; vegetarian baked beans; soy-based “meat” products
Nonfat dairy Fat-free or low-fat (1%) milk, unflavored soy milk, plain nonfat yogurt, nonfat light yogurt without added sugar, nonfat cheese
Healthy fats Olive oil and olives, canola oil, peanut butter and peanut oil, nuts (almonds, cashews, pecans, peanuts in small portions)
Low-calorie snacks Less than 5 grams of carbohydrates—15 almonds, 5 baby carrots, 3 celery sticks with 1 tablespoon peanut butter, 1 piece string cheese, ½ cup sugar-free gelatin
10 to 20 grams of carbohydrates—1 small apple or orange, 3 cups light popcorn, ¼ cup cottage cheese and ½ cup fruit, 2 rice cakes with 1 tablespoon peanut butter
Zero-calorie or low-calorie drinks Water, unsweetened tea, coffee, diet soda, drink mixes, juice (100% juice with no sugar added), low-sodium vegetable juice