Fats, Oils, Concentraed Sweets USE SPARINGLY Coconut ghee, Butter, Oils, Desert like Jamun, Rasmalai, Kheer, Rossogolla, Halwa, Barfi, Peda, Basendi, Laddu Sonpapadi, Badushah, Pappads, Ice Cream |
Meat,Poultry,Eggs,Fish, Nuts and Dry Beans (2-3 SERVINGS)
Use | Dairy-Milk Yogurt (2-3 SERVINGS)
Use |
Vegetables (3-5 servings) Use Drumstick, Carrots, Tomatos, Cabbage, Radish, Cauliflower Spinach, Cucumber, Karela Capsicum,Grourds, Brinjial Mushrooms Use Less Often Pickled or fried Vegetables in oil, Fried Bhajjas, etc | Fruits(2-4 SERVINGS) Use Apple, Orange, Pear, Plums, Sapota, Grapes, Mangoes, Pineapple Use Less Often Fruit-based Sweetened Drinks preserves and desserts(Aam Papad) etc |
Use Rice; Rice Flakes, Sookhi Roti; Colocasia; Pasta, Pasta, Plantain, Idli; Root Vegetables; Uppuma; Yams; Sev; Khichdi, Sweet Peas; White or Sweet Potato, Khadi; Kootu, Dhal Chutney | Use With Controlled Fat Dhokla Biriyani Aviyal Dhamsak Khandvi Muttiya Poha Bissibele Aloo Dum Pulao Pongal Puluogari | Use Sparingly Tikki, Puris, Dosai, Fried Vadams, Pappads, Bhuljiya, Boondi, Uthappam, Chakkarai Pongal Chakkapradamn, Pani-puri, Golgappa, Masal Dosai, Vadai, Rumali Roti, etc. |
STARCHES – Cereals, Rice, Breads, Pasta, Strachy Vegetables (6-11 Servings) |
Note – foods are best used when cooked to be heart – Healthy (i.e. Controlled Fats, Sugars, and Salt) Watch Portions! |
Exercise Daily – Please refer to Exercise pyramid.