Diet Chart

Facts on fats

• • Fats are necessary but excess is dangerous
  • Saturated fats (visible) and the invisible fats present in animal foods increase blood cholesterol and blood clotting.
  • Trans fatty acids increase blood cholesterol.
    Select low fat milk, limit/ avoid cheese, all types of meats, butter, and ghee and hydrogenated oils.

Limit/avoid hydrogenated oils.

• • • Vegetables oils and all plant foods do not have cholesterol Monounsaturated fats decrease blood cholesterol Polyunsaturated fats (PUFA) decrease blood cholesterol and suppress clot formation in blood.
    • The ratio of saturated to polyunsaturated fats should be roughly 0.8 to 1.0.
    • A good balance of linoleic (n-6) and alpha-linolenic (n-3) acids is essential.
    • Long chain n-3 PUFA found in fish and fish oils lower blood cholesterol, triglycerides and prevent clot formation. They also lower blood pressure and have several other beneficial effects.

Ensure Right Quantity and Quality Moderate the total fat intake Limit visible fat and cut down invisible fat from animal foods.

• Carbohydrates, particularly refined sugars, increase triglycerides.
• Certain types of dietary fibres decrease cholesterol and triglycerides
  This can be achieved by a judicious combination of cereals, pulses, vegetables, milk and vegetable oils. Use of mustard oil or soybean oil along with other oil(s) will help to achieve this. Also eat plant foods that are good sources of alpha-linolenic acid. (Table – 10) Those who like fish should take 100 – 200 g. twice a week. For those who do not like fish, guideline 6 should suffice Prefer natural foods, and reduce sugars. Cereals, pulses, vegetables and fruits are rich sources of soluble fibers, besides furnishing some fat of good quality.

• Pickles, chutneys, sauce and Ketchups
• Papads, chips and salted biscuits
• Savoury items
• Cheese and salt butter
• Canned vegetables
• Readymade soup packets
• Dried salted fish

EAT TO LIVE, DO NOT LIVE TO EAT
MAINTAIN A DESIRABLE BODY WEIGHT.

CLEAN UP THE OILY MESS.
REDUCE TOTAL FAT AND SATURATED FAT. AVOID CHOLESTEROL, AND USE VEGETABLE OILS IN MODERATION.

HE WHO FOLLOWS NATURE IS NEVER OUT OF THE WAY.
EAT NATURAL FOODS AS GROWN, LIKE COARSE GRAINS, WHOLE – GRAIN CEREALS AND PULSES AND VEGETABLES. AVOID REFEINED FOODS, PROCESSED FOODS AND SUGAR.

NATURE IS BOUNTIFUL, AO STAY CLOSE TO IT.
EAT MORE FRESH FRUITS AND VEGETABLES. IF YOU LIKE FISH, EAT 2-3 TIMES A WEEK.

A LITTLE SALT IS DIVINE, BUT TOO MUCH IS HARMFUL.
CUT DOWN SALT USE, EAT FOODS IN NATURAL STATE. KEEP THE SALT INTAKE LOW.

THERE IS A DEVIL IN EVERY BERRY OF THE GRAPE.
AVOID ALCOHOL.

DON’T GET REDUCED TO ASHES.
DON’T SMOKE.

THE WISE DEPEND ON EXERCISE FOR FITNESS.
TAKE TO REGULAR EXERCISE.

HOPE FOR THE BEST AND DON’T DRIVE YOURSELVES TO DEATH.
GET TO KNOW THE SOURCE OF YOUR STRESS. AND AVOID IT. RELAX!

• NUTRIENT GUIDELINES FOR PREVENTION OF HEART DISEASES
• CALORIES SHOULD BE SUFFICIENT TO MAINTAIN APPROPRIATE BODY WEIGHT FOR A GIVEN HEIGHT
• TOTAL FAT INTAKE SHOULD BE BETWEEN 15-30% OF TOTAL CALORIES.
• CHOLESTEROL SHOULD NOT EXCEED 300 mg/day IN THE DIET. A CHOLESTEROL FREE DIET IS PERFERABLE.
• SATURATED FAT(S) SHOULD BE LESS THAN 10% OF TOTLA CALORIES.
• POLYUNSATURATED FAT (P) SHOULD NOT EXCEED 8% OF TOTAL CALORIES.
• P/S RATIO SHOULD BE BETWEEN 0.8-1.0.
• LINOLEIC ACID (LA) SHOULD RANGE BETWEEN 3-7% OF CALORIES.
• ALPHA-LINOLENIC ACID (ALNA) SHOULD NOT BE LESS THAN 1% OF CALORIES.
• LA/ALNA RATIO SHOULD BE BETWEEN 5-10.
• PROTIENS SHOULD PROVIDE AROUND 10-15% OF CALORIES.
• CARBOHYDRATES SHOULD CONSTITUTE 55-65% OF CALORIES WITH EMPHASIS ON COMPLEX CARBOHYDRATES.
• SUGARS SHOULD BE LESS THAN 10% OF TOTAL CALORIES AND SHOULD BE KEPT TO A MINIMUM.
• SALT INTAKE SHOULD BE BETWEEN 5-7 g/day.
• DIETARY FIBRE SHOULD BE AROUND 40 g/day.