Cholesterol

To sum it all dairy products should not be avoided.

BreakfastConsume some dry fruits like apricots, figs and raisins as weight gain is not a problem.

These are a good source of energy and helps build stamina.

LunchHave salads, sprouts and vegetables for complete protein, accompanied with whole grain, whether it’s rice or roti.

Try to incorparate some amount of carbohydrates in your lunch.

Try brown rice.

Mid mealsIt’s always better to eat something in the evening, something like nuts, which are full of protein, vitamins, minerals, and essential fatty acids.

Dinner Include a vegetable salad and a soup.

ExerciseDrink gallons of water during the day, practice yoga and deep breathing exercises.

These will enhance your exercise regime and help you be healthy and fit.

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Aim for a total fat intake of not more than 30 per cent of calories, as recommended by the nutritional guidelines.

If you need to reduce fat intake, do so primarily by cutting back on saturated and transfats.

The major sources of transfat in our diet are the readymade and fried foods.

These are not labelled, so the consumer does not know how much transfat he consumes.

The World Health Organisation (WHO) recommends that transfat should not be consumed at all.

From September 1, 2007, the use of transfats will have to be listed on food labels of all products manufactured in India.

Cardiovascular risk It is estimated that three years after the effective date, transfat labelling will prevent between 600 and 1200 cases of Coronary Heart Disease (CHD) and 250 to 500 deaths a year.

It takes about three years for lower Low Density Lipoprotein to result in lower CHD risk.

According to nutritional guidelines, transfat is not essential and provide no known benefit to human health.

The primary health risk from transfat consumption is an elevated risk of cardiovascular disease.

The consumption of transfatty acids raises levels of LDL, reduces levels of High Density Lipoprotein (HDL) i.e.

increases bad