Healthy foods

Healthy Vegetable foods in South India

Recommended Healthy Diet Vegetables from South India:

All fresh seasonal green leafy & colorful vegetables. Variety and minimum quantity (450-500 gms) of fruits & vegetables to be ensured.

Moderate Healthy Foods in south India

Starchy vegetables (potato, sweet potato, yam colocacia etc.)

Advisable Vegetable Foods to avoid

Deep fried vegetables, (bhajji, pakoda, banana chips, potato chips), ketchups & sauces, ready made soups & commercially prepared vegetables.

South Indian Healthy vegetable Advise

Prefer boiled/steamed vegetables.

Fruits In South India

Available Healthy Fruits form South India

All seasonal fresh whole fruits (citrus fruits should also be included). Variety and minimum quantity to be ensured (450-500 gm of F&V)

Fruits that need moderate consumption for healthy living in South India  Home made fresh fruit juices.

Fruits not advisable to eat in South India

Canned fruits, commercial juices, fruit milkshakes

Healthy Fruit of Healthy diet from  South india

Eat fruits with the peel, whenever possible, after washing/scrubbing them well. Avoid sprinkling of salt on fruits. Hygiene to be ensured when eating fruits outside home

Eating Cereals        

Healthy Living Cereals for South Indian people

Whole wheat &its products, semi polished rice, ragi, bajra, maize, jowar, oats.

Moderate use of Cereals

Polished rice and its preparations (puttu, idiappam, appam),sooji, bread, unsweetened breakfast cereals.

Avoiding fatty wheat food from South India

Parota, poori, semiya, rice based deep fried snacks, instant noodles, macaroni, cakes, biscuits, patties, burgers, pizzas, sweetened breakfast cereals.

Healthy living recommendation for people in South India

As the diet is primarily Rice based try & include whole wheat products in the diet. Dosa and idlies can be made of semi polished rice. Use flours ground from chakkis than buying it from the grocery shops. Avoid sieving of flours.

Pulses & Legumes

All varieties of whole & sprouted dals, defatted soy products are preferred to husked dals.

Eating Dal Pulses Legumes cautiously

Deep fried dals (bhajjis, vadas), & commercially available cooked dals

Maintain healthy body by consuming Indian pulses (dal)

Use variety of dals (pulses) in rotation rather than preferring one dal. Sprouted dals are also very healthy. Non-husked dals should be preferred.

Available healthy FISHes in South India

Fatty fish (hilsa, oolum, purva, vanjaram etc.), white fish (e.g.vavval, murrel, theppu meenu, rohu, kanankeluthai etc.)

Is healthy to eat Fish in South India?

Fish should be eaten in boiled/ grilled/ baked /steamed form for better health benefits.

Egg

Egg white most recommended food for healthy living. Limit the use of whole egg to four times a week. Fried eggs, egg halwa, french toast, puddings and mayonnaise.  Always eat eggs in boiled or poached form. Cook omlettes, scrambled egg in a non stick pan with minimum oil.

Deep & shallow fried fish (cutlets, pakoras), fish eggs, dried fish, oysters, fish pickles, tinned fish.

Recommended Fish Eating for health conscious in South IndiaPrawns, shrimps, crabs. Fatty fish (hilsa, oolum, purva, vanjaram etc.), white fish (e.g.vavval, murrel, theppu meenu, rohu, kanankeluthai etc.)

Doctor Advise to avoid following sea food