- Minimally milled whole grains products .i.e. red rice, whole wheat flour (ata), Oats, Uludu, kurakkan etc.
- Fruits and vegetables
- Whole wheat high bran brown bread, Kurakkan bread
- Cashew nut, peanut, almond, jumbo peanut
- Proteins – chicken, fish, eggs, beans and pulses.
- Fats- small quantities of unsaturated fats such as corn, olive, sunflower, safflower, gingelly, avocado and coconut instead.
- Use low fat alternatives like low-fat/non-fat milk, low fat yoghurt.
- Drink plenty of water – at least 6-8 cups/day.
- Highly polished white rice, and wheat flour products including bread are best avoided
- Snacks high in fat, sugar and polished starches can be eaten occasionally and in small quantities e.g. biscuits, cakes, puddings, ice cream, crisps, chocolates etc.
- Fast foods and junk foods and commercially prepared meals
- Red meats high in fat such as mutton, lamb, pork, beef
- Avoid sugary drinks. Check labels of sugar sweetened beverages to assess the sugar content through the traffic light system. and check the labels for sugar content