A diet that’s low in red meat and animal-based fats and rich in whole grains, vegetables, fruits and seafood can lower your risk of cancer, heart disease, stroke and obesity. That’s the type of diet traditionally followed by people living in Eastern countries such as China, Indonesia, the Philippines, Japan, Korea
Early morning
- Warm water with lemon juice.
- Green tea without sugar or artificial sweeteners. You can have two digestive biscuits with the tea.
Breakfast
- 1 cup of congee (try brown rice or multigrain rice) 1 oz of steamed fish ½ a cup of steamed leafy vegetables 1 cup of milk or fortified soy beverage
- Breakfast can include 1,000 calories or more with astronomical amounts of carbohydrates and fats.
Pre lunch
- Cucumber, tomato, carrot, and beetroot salad. Add a dash of lime, and garnish with coriander leaves and a few mint leaves.
- 1 small fruit or 1 cup thin and sugar free buttermilk
- Boil the veggies, if you cannot eat them raw. Add a pinch of salt, pepper, and a little butter.
Lunch
- Noodle soup made with: ½ a cup of shrimp 1 cup of greens 1 cup of noodles (try whole grain) 1 cup of homemade or low sodium broth 1 orange 1 cup of tea, coffee or water
- A fillet of baked fish.
Evening Snacks
- 1 (60 g) steamed meat bun 1 cup of green tea or hot water
Dinner
- Two medium-sized chapatis, any vegetable curry (any type of gourd, brinjal, capsicum, etc.) except root vegetables and one small bowl of curd.
- Beef and vegetable stir fry: 1 cup of vegetables (carrots, baby corn, mushrooms, broccoli) ½ a cup of sliced lean beef ½ a cup of rice (try brown rice) 1 cup of salad with 1 Tbsp of oil-based salad dressing
- Chicken stew, two small chapatis, and one small bowl of curd
During bed time
- One glass of warm milk with a pinch of raw ground turmeric
- take 1 cup cream free milk without sugar
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