Do’s & Don’ts

Do's

Balanced Nutrition: Prioritize a diet that’s both balanced and nutritious.

Caloric Control: Calculate individual calorie needs and maintain a weight close to the ideal range.

Limit Refined Foods: Restrict maida, white bread, and processed foods. Opt for veggies and select fruits wisely.

High Fiber Intake: Include whole grains and pulses for a diet rich in fiber.

Low Glycemic Index: Choose foods with a low glycemic index to regulate blood sugar levels.

Healthy Fats: Restrict saturated fats found in butter, ghee, coconut oil, and palm oil.

Obesity Management: Cut calories by reducing carbohydrate and fat intake, especially for obese individuals.

Meal Frequency: Opt for 4-6 small, frequent meals using the ADA meal plate plan.

Regular Exercise: Incorporate regular exercise for overall health and well-being.

Healthy Habits: Chew food thoroughly and maintain adequate water intake.

Blood Sugar Control: Skip white bread, chips, and pastries to avoid rapid blood sugar spikes.

Processed Foods: Steer clear of processed foods; they are often high in salt and oil.

Fried and Full-Fat Foods: Restrict intake of fried foods and full-fat dairy products.

Smart Exercise: Avoid exercising on an empty or full stomach.

No Smoking: Eliminate smoking for overall health benefits.

Moderate Alcohol: Limit alcohol intake; excessive consumption impacts blood pressure, triglycerides, heart, liver, and nerves.

Mindful Eating: Refrain from watching TV while eating to promote mindful consumption.

Medication Awareness: Those on insulin or oral anti-diabetic drugs should avoid fasting to prevent low blood sugar.

Consistent Meals: Don’t skip meals to compensate for overeating later; it may lead to low blood sugar levels.

Natural Fruits over Processed: Choose whole fruits over processed options like tinned fruits and fruit juices, which often contain added sugars.