Every time you eat or drink, you are either feeding disease or fighting it, so CHOOSE WISELY

Three whites : sugar, salt, ghee should be consumed in very limited amount. Compare calories of same products available in many types and consume one with least calories. Swap salted nuts for unsalted nuts. Prefer oil rich in PUFA & MUFA with negligible trans fats. Double tonned milk should be consumed instead of milk rich in fat. Always opt whole grain, refined food means you cut down you fiber intake. Use dark and orange vegetables freely as well as daily. Choose decaf tea. If the decaf method is not listed on the package it means ethyl acetate is used, which dramatically lower antioxidant levels. If it has been decaffeinated with water and carbon dioxide sometimes called natural and effervescence which preserve antioxidants. Find ice cream with 15% of the Daily Value (DV) for calcium in a ½ cup serving you will have near calcium equal to present in a glass of milk. Order pizza double half way. Half cheese double tomato sauce. Have cereal more than seven gram fiber per serving.if you eat 30 gm of fiber a day your body will absorb 120 fewer calories a day,that adds up to a 6 kg loss in a year Black tea contains quercetin a compounds prevents blood clots and have more antioxidants then veggies. Salmon fish should be preferred. Choose leaner cuts of meat to lower down your fat intake. Swap the frying pan for the grill when cooking meat Hot coca instated chocolate. Coca has 1/10 less caffeine than chocolate and it is chocolate with much of its fat removed. It contains flavonoids that prevents blood clotting. Swap a few of your sugary drinks for a glass of water as water contribute zero calories in your diet.