||Why is it important?
|Maintain normal body weight. One of the ways to find your ideal body weight would be:-
Males: Height (cm) – 100 cm-
Females: [Height (cm) – 100 cm] × 0.9
||By maintaining a normal / ideal body weight, the chances of developing non-alcoholic fatty liver disease, i.e., accumulation of fat in the liver is reduced.
|Have 4-6 small, frequent meals, at least 3 meals and a bed-time snack to promote adequate intake and prevent loss of muscle mass.
||The liver is an important organ that helps to maintain the blood sugar levels, by releasing the stored glucose. When the liver is damaged, having a bed-time snack helps to prevent low blood sugar at night. Low glucose at night can lead to symptoms such as sweating, trembling, confusion, headaches or palpitations.
|Reduce your portion size to avoid extra calories ingestion that may lead to fat accumulation in the liver and further deteriorate the liver condition.
Limit the amount of fat (oil) added to food while cooking
||When there is a higher intake of energy or fats, the body utilizes as required and the remaining energy is stored, surrounding the liver with fat. This makes it difficult for the liver to function normally. It interferes with the normal liver functions such as filtering toxins from the blood, helping in fat digestion, and regulating blood sugar levels. This increases the chances of other health problems such as type 2 diabetes and heart diseases.
|Have healthy fats, namely omega 3 fats found in fatty fishes (salmon, mackerel, sardines, herring, trout), flax seeds, chia seeds, walnuts and unsalted nuts at least 3 times in a week.
Choose olive oil, canola oil, nuts and seeds while preparing your salads
||Omega-3 fatty acids are fats that have a number of health benefits that include reduced liver fat accumulation, increased insulin sensitivity and improved heart health and fat levels in the blood.
|When prepping meat, ensure to trim all the visible fat and avoid having the skin as well.
||The visible fat of meat and skin is very high in the bad fats, namely saturated fats. These can further accumulate on the liver and damage.
|Limit using fats such as butter, ghee, coconut oil and palm oil while cooking. Also, avoid using fats labelled as ‘hydrogenated’ or ‘partially hydrogenated’ such as dalda and margarine
Avoid fried food and fast food. Use other methods of cooking such as grilling, boiling, baking, roasting and stewing.
||These products are high in calories, the bad fats, namely saturated and trans-fat which would damage the liver at a faster rate.