• Have a variety of fresh fruits and vegetables every day. A minimum quantity of 450-500 grams of fresh fruits and vegetables is advisable.Locally grown, locally available fruits and vegetables like berries are equally if not more beneficial as compared to the expensive fruits and vegetables.    
• Consume variety, Wherever possible and available consume a variety of fruits and vegetables everyday. Different ones offer different benefits- Different vegetables and fruits can be either greens, yellows, orange and red, white or purple in colour etc. Motivate young children and adults alike to eat plenty of fresh fruits and vegetables to prevent a host of diseases. 
• Consume whole grains instead of polished grains. 
• Eat un-husked pulses rather than husked pulses 
• Restrict the intake of saturated fats and all other fats which are solid at room temperature 
• Avoid vanaspati as it contains hydrogenated trans fatty acids 
• Moderate the intake of canned food, preserved food, fast food as these are high on salt and also contain preservatives which can be harmful in the long run.  
• Small quantity of nuts especially groundnuts, peanuts and almonds are healthy and should be eaten. Groundnuts, almonds, peanuts and fruit seed which are unsalted and unfried can be included as a snack instead of the other regular snacks consumed.
• Common sources of Vanaspati are biscuits, mithais from halwais, cakes etc. In addition, many halwais use it for their namkeens. These should be eaten in moderation.
• Persons with sedentary lifestyle, or those with desk jobs or those with urban lifestyles should try and consume not more than 500-550gms of visible fat per month: Fat is all combined- oil (any type), ghee, butter.
• Try and roast in the sigri, oven, and barbecue instead of frying.
• Even if you have to fry, deep-frying on high heat is better than shallow frying, in slow heat.
• Be careful during the 'chonken (baghar) of sabjis'- use a small spoon to put the cooking medium/oil rather than pouring it from the container. This would control the intake of oil. Cook sabjis in slow flame with little bit of water rather than using more cooking medium- so that it doesn't stick to the kadhai. Non-stick utensils can be used to cook in "zero oil".
• Non-stick utensils can be used especially for dosas, chillas, patties, tikkis.
• If you are eating out, then, skim the gravy, sabjis, dals, soups.
• When eating South Indian food, have the idlis rather than the vadas/ dosas- some people make the dosas / chillas without oil on request.
• If you are travelling and purees( fried ) have to be eaten, then press them in between a paper napkin. Even other fried stuffs should be first put on the paper napkin to absorb the excess oil before serving/eating.
• Cheese and cheese-spreads, dressings like mayonnaise contain high amounts of fat and should be avoided or eaten in very small quantities only, occasionally.
• Instead of cheese, try strained curds (tied in a cloth for 3-4 hours). Add salt, pepper and flavours of your choice like mustard and garlic, to substitute for butter/cheese on rotis, bread, and as a dressings.

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