Soyabean: which is not widely used in india is gaining popularity. This golden bean is rich in protein and can be used by the whole family in the form of soymilk, tofu. A more easy way to use soya as part of your daily diet is to mix soya flour with whole wheat flour in the proportion of 4:1 and make the chappatis which is great for the whole family.

fish: omega three fatty acids which is considered good fats is found in fish like salmon and tuna. Fish can be had three to four times a week as part of your meal. The fish should not be deep fried and can be had as grilled or steamed.

Oats: It is a cereal which is high in soluble fiberand helps reduce bad cholesterol in the body. Oats can be cooked in water for three to four minutes and can be eaten for breakfast. You can add fat free milk or have it plain with salt and pepper. Oats can also be made as parathas.

Fruits and vegetables: these are rich in fibre should be a part of your every meal or snack. To ensure that you get four to five servings of fruits per day, have it along with your breakfast, have it as a mid morning and evening snack and also after dinner. Seasonal fruits can be stocked at home and this should be the first option you reach for when you are hungry.

Raw vegetable salads with sprouts is agreat option to get high fibre in your diet. Have a big serving of cooked green leafy vegetables along with your meal and also include green like palak, methi at least four times a week. The fruits and vegetables relieves constipation and is great for your skin and hair and also helps reduce bad cholestrol in the body.