Q.How you can modify your diet for weight control

Diet modification for weight control is about smarter food CHOICES, not simply eating less of everything. …

1. Eat from all food groups (milk/milk products, meat/meat products, cereals, pulses, fruits, vegetables) — never cut a whole group out.
2. Favour high-fibre foods — fruits/vegetables (raw or steamed, not fried/breaded), beans, whole grains (high-fibre cereals, oatmeal, brown rice, whole-wheat pasta/bread) — they are filling and hard to overeat.
3. Add nuts only in moderation.
4. Switch to fat-free/low-fat milk and milk products.
5. Bake or grill foods rather than frying them.
6. Limit high-sugar foods (jams, jellies, sweetened curd).
7. Cut high-cholesterol/saturated-fat foods (mixtures, mathris, namkeens, bakery products) — choose high-fibre biscuits/khakhra instead.
8. Eat low-fat proteins (egg whites, fish, lean meats, nuts, poultry).
9. Serve smaller portions — using smaller plates/bowls/spoons makes portions feel larger.
10. Cook meals at home, since restaurant/packaged food has more sodium, sugar, fat and bigger portions.
11. Avoid high-salt foods (pickles, papad) since they cause water retention.
12. Avoid high-calorie snacks and convenience foods. …