Health Tip Details


Diet and Fitness


Dr. Zeba Sultan 19 Jun 2018 1955 Views

If you are following my blogs, you must have understood by now that I am writing these blogs for you people. I am trying to answer your commonly asked questions in an easy way so that you can get a better understanding of nutrition and health. Wherever I go, I get asked these questions a lot..

“Dr. Zeba, please give us some tips for weight-loss.” Or “What food should we eat or include in our diet?”

 So, in general I have created this blog so that you get an idea about the types of food that can be included in your diet and also in the amount that will be beneficial for your health and will help in weight-loss too.

Food Selection:

  1. Fats, Oils and sweets: Use sparingly. Low sugar, Low Fat products to be used. Pay attention to the oil used while cooking. Restrict as much as you can.
  2. Bread, Cereal, Rice and Pasta: Use high fiber food like oats, whole grains, dalia (broken wheat), whole grain flour etc.
  3. Milk, Yoghurt and Cheese: Choose skimmed milk and non-fat yoghurt. 75-100 gms of paneer, 200 gms of yoghurt can count as one serving. Make paneer out of skimmed milk. Read labels carefully of dairy products.
  4. Meat, Poultry, Fish:  Choose lean meat, poultry without skin, fish and dry beans and peas often. Prepare them using less oil. Avoid frying them. Nut and seeds are high in fat. Use them in moderation.
  5. Whole Grains/ Pulses/Sprouts/Green leafy Vegetables: Whole grains/ pulses supply fiber and protein. Also include sprouts and green leafy vegetables. Choose Soya products such as Soya paneer, soya milk, and soya yoghurt.
  6. Fruits: Choose fresh fruits, instead of fruit juices or canned fruits. If you are having fruit juices make sure it is 100 percent fruit juice only and no added sugar. Fruit drinks and punches/soda etc. should be avoided.
  7. Vegetables: Use raw vegetables as salads. Eat variety of vegetables. Include dark green leafy vegetables and legumes several times a week. Restrict oil while cooking vegetables and avoid using too much water and over cooking them.

Include the above food groups the way it has been advised and believe me you will experience wonders. You will start feeling healthier and will also start looking better. Thank me later and keep reading my blogs!:)

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