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    Rajvi Sampat
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    This document provides guidelines for eating home cooked meals and eating out in a healthy way: - When cooking at home, use minimal oil (4 tsp per day max), limit sugar intake to 2-3 tsp per day, and choose whole grains over refined grains. Remove cream from boiled milk for a lower fat option. - Start meals with salad to feel fuller on less food. Eat regular meals when going out and have a soup or salad first to control appetite. - When eating out, choose lighter options like tawa items, dals or steamed dishes and avoid fried foods or heavy sauces for various cuisines like Indian, Chinese, Italian and Mediterranean. For Japanese, s

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    CHEAT SHEET

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    This document provides guidelines for eating home cooked meals and eating out in a healthy way: - When cooking at home, use minimal oil (4 tsp per day max), limit sugar intake to 2-3 tsp per day, and choose whole grains over refined grains. Remove cream from boiled milk for a lower fat option. - Start meals with salad to feel fuller on less food. Eat regular meals when going out and have a soup or salad first to control appetite. - When eating out, choose lighter options like tawa items, dals or steamed dishes and avoid fried foods or heavy sauces for various cuisines like Indian, Chinese, Italian and Mediterranean. For Japanese, s

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    20 views1 page

    Cheat Sheet

    Uploaded by

    Rajvi Sampat
    This document provides guidelines for eating home cooked meals and eating out in a healthy way: - When cooking at home, use minimal oil (4 tsp per day max), limit sugar intake to 2-3 tsp per day, and choose whole grains over refined grains. Remove cream from boiled milk for a lower fat option. - Start meals with salad to feel fuller on less food. Eat regular meals when going out and have a soup or salad first to control appetite. - When eating out, choose lighter options like tawa items, dals or steamed dishes and avoid fried foods or heavy sauces for various cuisines like Indian, Chinese, Italian and Mediterranean. For Japanese, s

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    CHEAT SHEET

    EATING HOME COOKED FOOD MORE OFTEN GIVES YOU THE CHANCE TO ACTUALLY
    CONTROL YOUR FAT INTAKE.

    COOK FOOD IN MINIMUM OIL.OIL ALLOWANCE IS 4 TSP OF OIL PER DAY PER PERSON.

    SUGAR ALLOWANCE IS 2-3 TSP PER DAY.

    CHOOSE WHOLE GRAINS OVER REFINED GRAINS ie BROWN RICE INSTEAD OF WHITE RICE OR
    MULTIGRAIN OR WHOLE WHEAT BREAD INSTEAD OF WHITE BREAD.

    MILK SHOULD BE BOILED, COOLED AND THE CREAM SHOULD BE REMOVED.THIS MILK IS A
    GREAT LOWER FAT OPTION FOR SETTING CURDS OR MAKING PANIR.

    START YOUR MEAL WITH A SALAD.THE FIBRE FROM VEGETABLES MAKES YOU FEEL FULLER
    AND HELPS YOU EAT LESSER PORTIONS WITHOUT LEAVING YOU HUNGRY.

    IF YOU PLAN TO EAT OUT DO NOT STARVE THE WHOLE DAY.EAT REGULAR MEALS & TRY TO
    HAVE A SOUP & SALAD BEFORE YOU GO OUT SO IT HELPS KEEP YOUR APPETITE IN CHECK!

    EATING OUT:
    CUISINE CHOOSE AVOID
    INDIAN/MUGHLAI TAWA ITEMS,DAL OR VEGETABLES WITH DEEP FRIED
      TOMATO GRAVY,TANDOORI ROTI APPETISERS,HEAVY GRAVIES
        LIKE BUTTER PANIR OR
        CHICKEN,PLAIN/BUTTER
    NAAN
    CHINESE CLEAR SOUPS,STEAMED  
      STARTERS,STEAMED THICK SOUPS,FRIED
      DUMPLINGS,STEAMED RICE,STIR FRY STARTERS,NOODLES,BREADED
      VEGETABLES. OR DEEP FRIED FOODS,THICK
        SAUCES OILY
    ITALIAN   ACCOMPANIMENTS
      VEGETABLE OR SEAFOOD  
      ANTIPASTI,GRILLED CHICKEN OR FISH DEEP FRIED OR BREADED
      DISHES.TOMATO BASED SAUCES ,WHOLE FOODS,CHEESY ,CREAMY
      WHEAT GRAIN PASTA OR PIZZA SAUCES
    MEDITERRANEAN    
      TOMATOES WITH FETA  
      CHEESE,SALADS,HUMMUS,GRILLED PITA BREAD,FRIED
      CHICKEN FALAFEL,PROCESED
        HAM,SAUSAGES OR SALAMI
    JAPANESE  SUSHI ,TEPPANYAKI DISHES(MEAT ,FISH SLICES
    OR VEGETAB;LES COOKED ON IRON  
    GRIDDLE ) TEMPURA,LARGE SUSHI
    PLATTERS,TERIYAKI SAUCE
     

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