Guidelines for Alcohol Consumption

Guidelines for alcohol consumption

Do not consume alcohol. However, if you cannot control yourself, observe the following guidelines :

Avoid drinks that contain large amounts of sugar - this will increase caloric intake. 

Never drink on an empty stomach - Alcoholic beverages can cause sudden rise of blood pressure. 

Medications and alcohol - Certain drugs may interact with alcohol and cause problems. 

Miscellaneous Guidelines

Frequency of Meals.

Eating small frequent meals is better than consuming two large meals. Decide the total amount of food to be consumed, then divide this food into four meals. Once the frequency and timing of meals is decided, the eating schedule should be maintained. In a study conducted, the benefits of frequent meals were:

Reduction in cholesterol levels by 15 per cent.
Reduction in cortisol levels by over 17 per cent - lower cortisol levels indicate less stress on body. 
Reduction in insulin levels by almost 28 per cent in insulin - resistant persons. 

Managing Excess Hunger

If one feels hungry after eating the permissible quota of food, he can take food items like green vegetables, low calorie fruits and snacks. These provide a feeling of fullness. 

Eating on special occasions / eating out

While eating out, following suggestions should be considered regarding the ingredients of the dish being eaten:

1. Avoid fried food. 

2. Opt for sauteed steamed baked grilled food

3. Ask for changes in the cooking of dishes to suit your needs.

4. If the serving is too large, share it with your companion. 

5. Do not order too many dishes. 

6. Do not feel obliged to finish just because you hate wasting food. 

7. When ordering salads ask for the dressing to be served separately. Avoid rich dressings. 

8. Avoid alcohol. 

Summary of dietary advice

1. The diet should consist of :
   A. 10 per cent fat ( mostly polyunsaturated or 
        mono-unsaturated)
   B. 70 to 75 per cent complex carbohydrate
   C. 15 to 20 per cent protein. 

2. Wheat and cereals should form the main part of each meal. 

3. Pulses are good alternatives to meat. 

4. Eat plenty of fresh fruits and vegetables. 

5. Use minimal fats for cooking. 

6. Stop alcohol consumption. 

7. Avoid adding salt to food at the table. 

8. Avoid cold drinks. 

Nutrition for Healthy Digestion
An ideal diet should have the following qualities
Guidelines for the use of carbohydrate 
Food Labeled 'Sugar Free' is not Really Sugar Free
Eating Fats Leads to Higher Body Fat as Compared to Carbohydrate or Proteins.
Healthy Food
Food Items to be Avoided
Guidelines for alcohol consumption
How to Change Eating Habits