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Eat Healthy Food and Eat WiselyTwo thirds of our calorie requirements must come from carbohydrates and the remaining 1/3 from fats and oils.Rice,cereals,bread,pasta,potatoes are all rich in carbohydrates
Fruits and vegetable form the next important food group.They provide vitamins and minerals and are rich in fibres.They are also rich sources of antioxidants
The third important food group is proteins.They include meat,poultry,fish,beans,eggs and nuts.Proteins are essential for repair and maintenance of body tissues.
We must consume fats and oils sparingly.Consuming too much fatty food leads to obesity and is a great risk for coronary heart disease!
Here are some tips to reduce fats in your cooking:-
Use less than 2 tablespoon of added fat or oil per day,either in the form of cooking oil,animal fat,coconut milk or spreads like butter and margarine
Choose the correct type of food.Choose white meat(poultry,fish) instead of red meat(beef,mutton).Replace one serving of meat or poultry with vegetable source protein(beans,soya)
Choose low fat dairy products whenever possible
Cut any visible fat off meat and remove skin from poultry before cooking
Grill,bake,boil,steam,microwave or stir fry food instead of deep frying.
Use low fat/skim milk instead of full cream milk
Avoid coconut milk in cooking curries.Use skim milk instead.To thicken the curry add finely sliced potatoes at the beginning of cooking.
Bake without added fat or oil by seasoning as usual,then wrap in banana leaf,turmeric leaf or aluminium foil.
Grill on a rack and moisten food repeatedly with stock or soup instead of oil
Steam meat,fish or poultry with herbs,spices,lemon juice or other low calorie seasoning.
Fry without adding oil or fat by using a non-stick frying pan.
Remove excessive fat from soup before adding vegetables.
Use low calorie dressing for salads.
Regular Exercises
Exercises improve our health and burn our fat.Exercise at least 3 times a week.For more details on exercises,click here.
Quit Smoking
When we inhale cigarette smoke we inhale an abundance offree radicals and nicotine into our body.Nicotine stimulates the heart to pump harder and faster,and damages the endothelial cells.Cigarette smokers are more prone to atherosclerosis than non-smokers.They form another high risk group for coronary artery disease.Quit smoking now!
