Question

How can you modify your diet for weight control?

Answer 1

1. Set a realistic weight goal and plan changes gradually.
2. Reduce calorie intake slightly without starving; eat enough to meet basic energy needs.
3. Eat more fruits, vegetables, whole grains and legumes; they are high in fibre, low in calories and increase fullness.
4. Choose low-fat milk and dairy products, lean meat, poultry, fish, eggs and plant proteins like beans, nuts and seeds.
5. Replace saturated fats with unsaturated fats in small amounts, e.g., use olive or sunflower oil instead of excess ghee or butter.
6. Avoid sugary foods and drinks: sweets, soft drinks, fruit juices, cakes, biscuits and desserts.
7. Avoid junk and processed foods: pizza, burgers, cookies, chips, fried foods and cold drinks.
8. Control portion sizes: eat smaller servings, use small plates, eat slowly and stop when satisfied.
9. Do not skip meals; eat regular meals including breakfast to prevent overeating.
10. Choose healthy cooking methods: steam, boil, bake or grill instead of deep frying.
11. Drink plenty of water and avoid adding sugar to tea or coffee.
12. Combine dietary changes with regular physical activity, such as walking, cycling, swimming or playing sports.