Low Cholesterol Diet

LOW  CHOLESTROL DIET CHART

EARLY MORNING; BED TEA 1 CUP

High fiber biscuit

BREAK FAST: MILK(tonned) 200mls (1glass)

BREAD(whole wheat) 2 slices

PROTEIN paneer30-gms/6tspbesan/1katsprouts

OIL 1tsp(5gms)

MID MORNING: FRUIT /SALAD 150 gms/100gms

SALAD

LUNCH CEREAL 60gms(3 chapatti/2 kat rice)

DAL(whole) 30gms(1kat)

VEGETABLE 150gms(1kat)

DAHI 125gms(1 kat) 

OIL 7gms(1/2 tsp)

TEA 1cup

SNACK(prt) - 30gms

SALAD

DINNER CEREAL 60gms(3 chapatti/2 kat rice)

BED TIME TONNED MILK - 150mls(1 cup)

FOR NON VEG

1 Egg twice a week or 2 egg whites daily

80gms of chicken/80gms of fish in place of dal(2 times a week)

Foods Allowed

  • Salads, steamed vegetables, 
  • Toned milk & their products
  • Whole wheat flour or multi grain flour

Foods to Avoid 

  • Full cream milk and its products
  • Cream, butter,  desighee, khoa, cheese
  • Red meat, egg yolk, pork, liver, kidney
  • Fried food like puris, parantha, pakoras
  • Cakes, pastries, pickles, sauces
  • Tinned and preserved food
  • chicken, fish, eggs
  • Refined oil, soybean oil, olive oil, peanut oil, mustard oil

GUIDELINES FOR HEALTHIER EATING

Food is more powerful than any prescription because what you eat is what you are. Achieving any therapeutic goal successfully involves consuming a balanced diet which includes all food groups in required amounts all through the day. No single food contains all the nutrients needed for health so we should try to eat a balanced diet. By choosing a variety of foods from the five food groups, most people will get all the nutrients they need to stay healthy and active.

Carbs are good; they are found in every food except meats and oils. Whatever the total calories for the day 60%should be supplied from carbs, because in addition to calories carb rich foods also give;

  • Fibers, the insoluble part of foods that have major health benefits
  • They have a protein sparing action thereby giving rest to the system
  • Whole grain cereals are good sources of important vitamins like B1,B6 

Fats are essential for important body functions: 20% of total calories should come from fats, both visible and invisible.

  • Fats are a concentrated source of energy.
  • It imparts palatability to a diet
  • It slows food emptying from the stomach helping with satiety
  • Presence of fat is important for the absorption of vitamins like VIT-A, Carotene.
  • Some fats of vegetable source provide “essential fatty acids”which have important function

Proteins are vital for the body:

  • they build our muscle, tissues, and body fluids like blood.
  •  hormones and enzymes are also proteins.
  • They supply the body building material.
  • As antibodies they help the body fight against infections

Exercise is important and when implemented together with a good diet makes a perfect duo for weight reduction and maintainance.In addition exercise improves metabolism reduces the risk of CVD, osteoporosis and diabetes.

Water should be taken in plenty.      

There are some very simple things you can do every day to make sticking to your diet easier: 

  • Plan your meals so that you eat healthy food, not just whatever is easiest.
  • Think before you eat instead of raiding the refrigerator every time you feel hungry. 
  • Use a smaller plate, so that you can't heap on much more than you really want or need.