Low Fat, Low Cholesterol Food

Low Fat, Low Cholesterol Food

Various food items can be grouped in relation to their fat and cholesterol content

Free Foods

*Juices like tomato, lime juice, clear soup, plain soda, diluted butter milk.
*Green leafy vegetables.
*Fresh green salads and other vegetables except roots and tubers.
*Fat free pickles.

Foods Permitted in limited quantities

*Refined oils- sunflower, sesame and soyabean oil are better than other oils.
*Mayonnaise and other sauces made in vegetable oils may be taken in limited amount.
*Egg white can be taken.
*Lean meat, chicken, fish in limited amount provided cooked without fat i.e. boiled, steamed, roasted or baked. Chicken and fish (50 gm) not more than 2 times a week and red meat not more than once in 15 days.
*Skimmed milk intake mot to exceed 500 ml in a day.
*Fruits like guava, orange, papaya, water-melon, apple – 100 gm / day.

Foods to be Avoided

*Fats like butter, ghee, vanaspati, coconut oil.
Fried food
*Puddings and cakes, pasties made in saturated fats or butter, ice creams.
*Ham, bacon, yolk of egg, red meat, organ meats, crab, shrimps.
*Pickle made in oil.
*Milk products like cheese, cream.
*Nuts like almonds, cashewnuts, pea-nuts.
*Canned,tinned, preserved and processed foods to be avoided.
*High calorie fruits like banana, mango, grapes.

Foods Recommended

*High fiber food items like green leafy vegetables and green salads should form essential part of daily menu.
*Inclusion of wheat flour with black channa flour or barley flour(4:1) is advisible.
*Whole grams and pulses are preferable to polished ones. Sprouted or raw form should be taken frequently.
*Wholewheat bread is preferable to refined flour bread.

Golden Rules

*No Feasts No Fasts
*Equal spacing of three major meals per day.
*Free Food items should be taken between meals ar when ever hungry.
*There is not hard and fast rule that can be followed. Every food item has to be judged in relation to the quantity of other food items being taken during the meals or being taken in a day.


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About Manbir & Gurpreet

Gurpreet Kaur’s journey in this world .... Gurpreet Kaur was a Musician. She was a singer and a composer of music. Her interest was composing and singing Gurbani Shabads in Indian Classical style. She sang Shabads in All the Raags mentioned in Sri Guru Granth Sahib Ji. She also taught Gurmat Sangeet at Gurmat Gian Missionary College, Jawadi, Ludhiana. Elder child to Pushpinder Kaur and Dr. Brig. Harminder Singh, was born in Amritsar on 13th Jan 1962. She attended various convent schools as a child because her father would get frequent Army postings as a dental surgeon. She graduated with Music Honors from Govt. College for Women, Chandigarh. Music was her hobby and she composed and sang Raag based Gurbani Shabads. Doing Kirtan was part of growing up nurtured by her parents. She learned music from her father Dr. Brigadier Harminder Singh who was a dental surgeon in Indian Army and a very good singer himself. Gurpreet’s Bhua (father’s sister), Ajit Kaur retied as a Head of Department of Music from Govt. College for Women Ludhiana, and was a renounced Punjabi singer of her time. Gurpreet Kaur also learned nuances of Indian Classical Music from Pandita Sharma. She was a mother of three children, and a grandmother. Her daughter Keerat Kaur is a Computer Engineer. Her two sons Gurkeerat Singh and Jaskeerat Singh are doctors in USA. Her daughter Keerat Kaur too was part of her group ~ Gurmat Gian Group. Gurpreet Kaur left this world at the age of 54yrs on 12th Sept 2016 in Baltimore USA. She had recorded around 25 cds of Gurbani Keertan. 'Raag Ratan' Album (6 CDs) is a Compilation of Shabads in All the 31 Sudh Raags of Sri Guru Granth Sahib Ji. 'Gauri Sagar' Album (3 CDs) is a Compilation of All forms of Raag Gauri in Sri Guru Granth Sahib Ji. 'Nanak Ki Malhaar' ~ ((3 CDs) is an album of Raag Malhar Shabads in various forms of Malhar. 'Gur Parsaad Basant Bana' ~ (3 CDs) is an album of Shabads in Raag Basant sung in various forms of Raag Basant. Har Ki Vadeyai Sarni Aayea Sewa Priya Kee Preet Piyaree Mohan Ghar Aavho Karo Jodariya Mo Kao Taar Le Raama Taar Le Tere Kavan Kavan Gun Keh Keh Gawan Mera Baid Guru Govinda Saajanrraa Mera Saajanrraa

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