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Eat a handful of nuts or oily seeds daily

Everyone needs moderate amounts of fat in the diet.

  • The daily requirement of unsaturated fat can be met by the consumption of cashew nuts, peanuts, kottang, pumpkin seeds, gingelly (sesame), and avocado.
  • Eating a handful (on average 30g) of nuts and oily seeds is helpful to achieve the required amounts of monounsaturated fats and are healthier options of fat.
  • Scraped coconut, coconut milk, and oil are commonly used in the Sri Lankan diet.
  • An average family of five can use;

                 – milk from one medium size coconut or

                – scraped and pounded coconut from half of a medium-size coconut and,

               – 1-3 servings (one serving equal to 1 teaspoon or 5ml/g) of coconut oil per day.

  • Coconut and coconut milk can be added to food to increase the energy density of the diets of children, adolescents, pregnant and lactating mothers.
  • Scraped coconut is preferred over coconut milk and oil as it has fibre.
  • Though coconut oil mainly contains unhealthy saturated fatty acids, the risk of formation of trans fat is less. Therefore, it is more suitable for deep frying.

What is the body mass index (BMI)?

The body mass index (BMI) is a measure that uses your height and weight to work out whether your weight is healthy.  BMI is calculated by dividing an adults’s weight in kilograms by their height in meters squared.  For example, A BMI of 25 means 25kg/m2. Read More