Prioritise consuming lots of fluids in a day preferably through a conscious increase in water intake. A minimum of 7-8 glasses (1500ml to 2000ml) of water per day is recommended. Other nutritious options like coconut water, dal water, osamum, clear soups, fruit and vegetable juices also contribute to total fluid intake. This input is important as it not only helps to hydrate but also improves gut motility and eliminates toxins from the body.
 

Load your diet with lots of fibre – more in a ‘soluble’ form. This can be achieved by increasing the consumption of vegetables and fruits. Emphasize more on vegetables like peas, all kinds of beans, gavar, lady fingers, leafy vegetables like chaulai, mayalu, math, methi, patra etc, fruits like apples, pear, guava, pomegranate, citrus fruits like orange, sweet lime etc. Additionally, add inputs like flax seeds (alsi), methi seeds, and sprouted pulses to further increase on soluble fibre content. These in puts will strengthen your quality base of protective nutrients, as all these foods are very high in important vitamins, minerals and phytochemicals. It will also favour a healthy gut (digestive) environment. Change the form of vegetables by grating, mildly cooking for ease of chewing and better tolerance if desired.

Increase the consumption of milk and curds and opt for low fat milk. A minimum of 3-4 servings per day is recommended (one serving is 150 ml of milk or curds Or 1 medium size glass and 1 medium sized bowl). Curds/yoghurt is p

Incorporate nuts and oilseeds on regular basis in defined amounts to get good quality fat, which is crucial to create a good environment in the body. Some of the good inputs which you can choose from are Flax seeds (alsi) – a minimum of one table spoon, almonds (5-8), walnuts (4 halves), Peanuts (shingdana) – a handful, til seeds – 1 table spoon, methi seeds – 1 table spoon, etc are all recommended. Make choices of a combination of oilseeds and nuts and decide the quantity keeping in mind your weight status and health issues.
 
Go high on coarse and unrefined cereal and pulse preparations. A golden rule to be borne in mind regarding cereals and pulses is to decrease on the total quantum per day but get variety through specific choices. Some of the good options are flours of bajra, jowar, ragi, thalipeeth, lapsi, oats, and pulses like chana, chawli, rajmah, moong, math, and soybean.

Non-vegetarians should consume good amounts of fish (100 gms which is 2 medium sized pieces) at least 3 times in a week. The good options are mackerel (Bangra), sardines, tuna, bhetki, rohu, and pomfret. Fish intake improves on the quality of eating by providing good amounts of proteins and good quality fat.
 

Opt for a low sodium intake. Beware of the hidden sources of salt which comes from all ready to eat soup mixes, idli, dosa mixes, sauces, ketchups, biscuits and bakery products, farsans, savoury mixes, papads, pickles.

 Drastically cut down on simple sugars and refined starch (maida) based products with loads of hydrogenated fat (bad fat) added like in the bakery products, kharis, guthli, doughnuts, samosas, kachoris, etc.
 

Select a right choice of cooking oil. Opt for rice bran oil / groundnut oil in combination with mustard oil/ soybean oil. Ration your total oil intake per month to 500ml/person/month. Cut down on eating out and be prudent in your choices.

 (The writer is the Principal and Professor, dept. of Food and Nutrition, SVT College of Home Science, SNDT Womens University)

Pic: sanja gjenero , merve toprak