First and foremost, you should take care of your overall dietary pattern rather than obsessing over specific foods.

You should maintain standard body weight. If you are overweight, try to reduce your weight.

Timely intake of 3 meals and 3 in - between meals should be taken to avoid hypoglycaemia (blood sugar levels lower than the normal).

Try avoiding simple sugars as much as possible as they easily get absorbed and have a high glycaemic index (GI).

Include High-fiber cereals and breads made from whole grains over white bread, sugary cereals, refined pastas or rice.

Include foods rich in soluble dietary fiber as they help you to feel fuller, lower the blood cholesterol and stabilise your blood glucose levels.

Include foods low in glycaemic response. Glycaemic response refers to the changes in blood glucose after consuming carbohydrate containing food.

For cooking, a mixture of oil is preferred rather than use of single oil. Poly unsaturated fatty acids and mono unsaturated fatty acids containing vegetable oils are preferred (sunflower oil, olive oil, safflower oil, corn oil, groundnut oil etc) instead of animal fat and saturated fatty acids (butter, ghee, coconut oil or palm oil).

Include adequate amount of protein in your diet as protein increases gives you a feeling of fullness.

Choosing Fish and shellfish, organic chicken or turkey over Processed meat and red meat is always advisable.

High-quality protein such as eggs, beans, low-fat dairy and unsweetened curd should be added in your days diet.

Include lot of fresh vegetable and fruits in your daily diet as they are rich in vitamins and minerals. Do not forget to include green leafy vegetables every day.

Choosing peanut butter instead of chocolate spread, jam or normal butter is a healthier choice.

Choosing water, coconut water, lemon water, coffee, tea or vegetable soup is better instead of fruit juice, soda or other sugar sweetened beverages.

For a snacking, avoid fast foods, especially those high in sugar, baked goods, sweets, chips, desserts instead choose nuts, vegetable soup or a fruit.

If required, supplement your food with vitamins and minerals.

Avoid fasting and feasting both.

Limiting alcohol intake is a must as it not only contributes to calories but also disturbs the dietary regulations and damages the liver.