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•A health diet rich in fresh fruits and vegetables, whole grains, and fat free or low fat dairy products, along with regular physical activity, can help most people manage and maintain weight loss.

• Whole grains/ pulses supply fiber, protein with sprouts and green leafy vegetables provide the availability of Vitamins and minerals.

• Choose fresh food instead of canned or frozen in sweetened fruit juices. Eat whole fruits often as they are higher in fiber than fruit juices.

• Use raw vegetables as salads. Include dark leafy vegetable and legumes several times a week. They are especially good sources of Vitamins and minerals. Legumes also provide protein and can be used in place of meat.

• Restrict on the fat you add to vegetables at the table or during cooking. Avoid spreads or toppings.

• Choose few foods that are high in sugar, candy, sweet desserts, and soft drinks.

• To get fiber you need to choose serving a day of whole grains i.e. whole wheat flour, oatmeal, dalia, cornflake etc.

• Choose skim milk and non fat yogurt often as they are low in fat content.

• Choose lean meat, poultry without skin, fish are the lowest in fat. Boil, roastthese foods instead of frying them.

• Nuts and seeds are high in fat, so eat them in moderation.

• Drink plenty of water.