1. One should watch salt in the diet if they have high blood pressure or congestive heart failure or swelling of the legs, feet or swelling any where in the body. Even otherwise, it should be used in moderation only.
2. Fatty, Cholesterol, Greasy, fried foods should be avoided and minimized as much as possible.
3. Sweets, Candies, Sugars, Chocolates should be minimized.
4. Total number of calories intake should be carefully monitored and if need to lose weight, should eat 500 calories less per day to lose one pound a week. One needs to eat 3,500 calories less to lose one pound.
5. May eat all the Salads and Vegetables without the fatty dressings and dips, watch out for the calories in dressings and dips, even if they are fat free.
6. Fruits in moderate amounts without the sugary, fatty dips.
7. One should weigh oneself regularly to monitor weight gain, loss etc. depending upon one's needs, most people need to lose weight and should make sure they are not going in the opposite direction.
8. Drink a lot of water as long as one does not have congestive heart failure or swelling.
Bowl no. 1.
Half cup of old fashioned oatmeal with two cups skim milk (Instead of Skim Milk, it can be cooked in Water, that's what I have been doing now) with Almonds and Walnuts, half teaspoon each of Cardamom, Cinnamon, Turmeric Powder, Carom Seeds (also known as Ajwain, Ajowan, Caraway), pinch each of Nutmeg, Saffron, Cloves powder, black pepper and dry ginger powder.
Cook Bowl no. 1 for 3 to 4 minutes in the microwave oven and let it cool down for half an hour until it is lukewarm and then add contents of Bowl no. Two and mix it well.
Bowl no. 2
Two tablespoon of Milled Flax seed Powder, half scoop whey powder, blueberries and Red Seedless Grapes and a table spoon of honey and yoghurt if the oatmeal was cooked in water and not skim milk.
A large Bowl of cooked and spiced vegetable or a medium bowl of cooked and spiced Beans (Black Beans, Garbanzo Beans, Chick Peas, Red Kidney Beans etc.)
Raw Kale, Spinach, Celery, Radishes, and steamed Broccoli and Carrots and you may add other vegetables you may like like Cauliflower, mustard greens etc. A large Bowl of cooked and spices vegetable or a medium bowl of cooked and spiced Beans (Black Beans, Garbanzo Beans, Chick Peas, Red Kidney Beans etc.)