2. POTATOES
• A good source of complex carbohydrates providing fuel for muscle
and brain.
• No fat, cholesterol or sodium.
• A medium potato provides 45% daily required VitC and 21% daily
required potassium.
• Potatoes are naturally not fattening. Their oil absorbing tendency
makes them calorie heavy the minute they are cooked in oil.
• Healthy Preparation Methods:
Preboiled in vegetable preparations.
Boiled/baked/grilled in salads or side dish.
3. DAIRY PRODUCTS
• Various studies indicate that Calcium & Protein in dairy foods
improves metabolism and burn body fat.
• Good source of VitB12, VitD, Calcium & Protein.
• Incorporate low-fat/non-fat dairy products instead of whole milk
products in daily diet routine.
• Avoid adding artificial flavours like malted ready to add powders,
drinking chocolate powder, instead flavour milk with natural
agents- such as cardamon,cinnamon etc.
4. SUGAR
• Sugar is present in two forms: Natural & processed.
• Natural sugar found in fruits and milk is beneficial.
• Processed sugar(fructose corn syrup, cane sugar, sweeteners, juice
concentrates) present in cookies, cakes, candies, soft drinks add to
unhealthy empty calories and should be limited.
• Limit daily intake to 1-2 tsp of table sugar in tea/coffee.
• Switching completely to artificial sweeteners is not recommended.
5. SALT
• Salt is composed of 40% sodium which is a vital component for
regulating water level of body and pH of blood.
• Most of our salt comes from natural food in varying degrees.
• Overconsumption of salt on daily basis has been linked with high
blood pressure and cardiovascular diseases.
• Adults are advised to consume no more than 6g salt per day (about
one teaspoon).
• Regular home cooked meals fall under that limit.
• Avoid the use of table salt.
• All packaged products like- breads,
cookies, biscuits, chips etc. are high
in salt content. Their use should be
limited.
6. FLOUR
• Staple food items such as bread,pasta,chapatti,rice,noodles are all
made of flour.
• Flour can be refined(husk removed) or unrefined(with bran).
• Whole grain flour and products (whole wheat bread, brown rice,
whole wheat pasta, cereals etc.) are a good source of fiber, vitamins
and antioxidants.
• Refined flour & Products(white rice, white flour, white bread etc.)
lacks fiber and are nutritionally low than whole grain counterparts.
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