NAFLD is a multisystem disorder that has a significant correlation with diet.
In order to follow a NAFLD friendly diet it is advised to reduce portion sizes, use smaller plates and bowls to lower calorie intake.
Most of the time it is assumed “fat” is the biggest culprit in NAFLD but mainly it is sugar and carbohydrate. Though it’s important to avoid saturated fat for overall health and weight loss, reducing carbohydrate intake is of prime importance.
To achieve this following a Mediterranean-style diet that is high in green vegetables, low-sugar fruits, lean meats and whole grains is suggested in preventing and also treating fatty liver along with other life-style changes.
Every meal should be based on – whole Grain, cereals, nuts, seeds, legumes, fruits & vegetables.
The plate could be filled using high fibre breads and cereals, vegetables, legumes and fruit, which is filling. With these choices we eat a larger volume of food but with fewer calories.
Options in Indian diet
1. Cereal: Brown rice, whole wheat, oats, jowar, bajra, ragi|
2. Pulses: red gram, green gram, black gram, bengal gram
3. Vegetables: all gourds-bitter gourd, snake gourd, ridge gourd, bottle gourd, ivy gourd, ladies finger, tinda, all green leafy vegetables
4. Fruits: citrus fruits-orange, mousambi, grape fruit, lemon; strawberry, blueberry, black berry; cranberry, cherries, papaya, pineapple, guava.
5. Milk and milk products: low fat milk, low fat curd.
6. Meat, fish& egg: Skin out chicken, egg white, fish like salmon, sardines, trout, mackerel, tuna.
7. Other beverages: green tea, black tea, black coffee
Do’s AndDont’s
Do’s
1. Eat whole grain cereals
2. Include more salad in meals.
3. Eat fruits in between main meals
4. Snacks- use nuts like almond, sprouts
5. Eat whole fruit instead of fruit juice
6. Plan for food when you are not hungry
Dont’s
1. More oil for the food preparation
2. Fast foods, Fried foods
3. Sweets, pastries, baked foods and all bakery products
4. Red meat and Organ meat
5. Alcohol and alcoholic beverages.
6. No extra salt to be added and limit salt while cooking ( < 1500mg/day)
How to choose a cooking oil
1. Amount of saturated fats: 7-10%
2. Ratio of essential fatty acids: PUFA ratio Omega 6/Omega 3 – 5:1 to 10:1
3. There should be presence of natural anti-oxidants
Trans fat : nil/low
Cholesterol:nil/low
(unrefined cold-pressed oils better)