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By Ritika Samaddar in Nutrition And Dietetics , Dietetics
Feb 07 , 2015 | 1 min read
- Include fruits and vegetables that provide good anti oxidants-include at least 5-6 servings of fruits and vegetables throughout the day in the form of fruit chat, soups, vegetables, smoothies, fruit shakes etc
- Follow rainbow diet-include different colors in the diet
- High protein and high calorie diet to be taken-such as chicken ,eggs, fish, legumes, milk and milk products, almond, butter, peanut butter etc
- Drink plenty of fluids such as water, green tea, whey water, coconut water, lemonades, juices, buttermilk, milkshake etc
- Wash your hands thoroughly before handling food, keep the kitchen clean, wash work tops prior to food preparations
- Use foods well within their use by-date and follow the cooking instructions carefully
- Include more healthy starchy foods- that are unrefined, lower and with a lower glycemic index. As they contain more fiber and give us better energy levels e.g., whole grain cereals, corns, oats, wheat flakes, parboiled rice, whole wheat pasta, barley, ragi etc
- Strive to eat at least 1/3 of your calorie and protein needs at breakfast
- Omega 3 fatty acid, minerals and vitamins enhance immunity.
- Reduce saturated fat intake- found in meat, full fat dairy products, margarines, cakes, biscuits
- Avoid alcohol intake as it is the leading cause of mouth, liver, colorectal cancer
- Include green tea which contains good polyphenols as coffee or tea can be dehydrating
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