To eat : Nuts, avocados, fish, cheese, paneer, yoghurt, ghee, oils used in cooking, coconut, flax seeds.
To avoid : Red meat , processed food, deep fried items, mithai, cake, biscuits, pastries, pizza
Also never merge animal fats with foods with high GI so Biryani is really bad
When : Use oil to prepare food, ghee for seasoning and rest as is. To be eaten 2 to 3 times a day.