24 hour diet plan:
Foods - Weight (g) - Calories (in bold, below) - Protein
Cereals - whole wheat atta/porridge/Whole wheat bread/brown rice/oats 160 560 16
Milk low fat - 3% (Toned) 400 242 13
Curds (low fat milk) 240 145 8
Paneer (low fat milk) 50 145 8
*Egg whites 2 32 8
*Fish/lean chicken 60 150 14
Legumes (with husk) 50 160 10
Fruit (seasonal) 300 120 -
Vegetable A (tori, lauki, capsicum, brinjal, cauliflower, spinach, mustard, tomato) 200 32 2
Vegetable B (peas, beans, carrot, pumpkin, ladies finger, onion, radish) 100 32 2
Cooking oil 15ml. 135 -
Total calories and proteins (approx.)
Vegetarian: 1571 Calories, 59g Protein
*Non Vegetarian: 1608 Calories, 73g protein
A day’s Menu
Bed Tea:
- 1 cup without sugar
Breakfast:
- Milk (low fat) 1 glass (200 ml.)
- Whole wheat bread slices 2/whole wheat porridge/ oats 50g (one bowl)
- Egg whites 2/low-fat paneer 25g/sprouts
Mid Morning:
- Fruit 100g (1 medium)
Lunch:
- Salad
- Chappati (wheat and bengal gram 4:1)
3 medium sized (60g)
- Whole pulse with husk 25g (1 bowl - cooked)
- Low fat paneer (25g) or Grilled chicken/fish (60g)
- Low-fat curd 120g (1 bowl)
- Vegetables 125g (1 bowl)
- Fruit 100g (1 medium)
Tea:
- 1 cup without sugar
- Low calorie snack/Fruit 100g (1 medium)
Dinner:
- Salad
- Rice with whole pulse/bengal gram (1 ½ bowl) or Chappati 3 medium sized (60g)
- Whole pulse with husk 25g (1 bowl - cooked)
- Low-fat curd 120g (1 bowl)
- Vegetables 125g (1 serving)
Bed time:
- Milk (low fat) 1 cup (100 ml.)
Health Tips:
1. Do not skip meals. Divide your daily calories in to 5 - 6 small meals
2. Use whole grain cereals, whole grams and pulses, whole wheat porridge ,whole wheat bread, oats etc to incorporate fibre in your diet
3. Supplement wheat with whole channa and do not sieve flour (wheat and channa 4:1 ratio).Mix rice with whole grams or dals in a ratio of 1:1 to incorporate fibre
4. Consume at least 4 - 5 servings of fresh green vegetables and fruits/day
5. Take fruits as a dessert and avoid sweets and other rich cream-based dishes. Use lemon and vinegar as salad dressing
6. Use olive/canola/rice bran/soya/mustard oil. Change oils in couple of months
7. Almonds , walnuts, flax seeds and fish are good sources of antioxidants
8. Consume fresh lime (without sugar), coconut water, plain soda instead of sweetened fruit juices and aerated drinks
9. Avoid intake of refined carbohydrates like sugar, juice, jams, honey, gur, chocolate, sweets
10. Limit intake of root vegetables like potato, colocasia, maida preparations like white bread, biscuits, plain boiled rice, sago, noodles, macaroni, etc.
11. Consume less fat, especially saturated fat (found in fatty meats, poultry skin, butter, ghee, whole milk, ice cream, cheese, palm oil, coconut oil, margarine and vanaspati)
12. Avoid whole milk and use toned/skimmed milk for tea, coffee, curd and paneer.
13. Avoid foods that are high in cholesterol (such as egg yolks, red meat and high-fat dairy products .Use white meat, i.e., fish and lean chicken. Avoid pork, mutton and other glandular meats
14. Restrict consumption of fried foods like puris, paranthas, pakoras, samosas, kachoris, mathris
15. Limit intake of excess salt, processed and preserved foods
16. Restrict alcohol and watch for calories
FOOD EXCHANGE
Cereal Exchanges: Each Exchange contains 15g carbohydrates, 70 calories and 2g protein
- Chappati (20g atta):1 in no
- Cooked Rice (75g): ½ bowl
- Idli: 1 medium size
- Bread (30g): 1 large slice
- Potato (75g): 1 medium size
- Cornflakes (20g): 1 ½ table spoon
- Noodles cooked (75g): ½ bowl
- Biscuits: 2 in no’s
Meat Exchange: Each Exchange contains 7g proteins, 75 calories and 5g fat
- Chicken: 25g
- Fish: 30 - 40g
- Egg whole: 1 medium
- Sausage: 20g
- Mutton: 40g
- Ham: 20g
Milk Exchange (240 ml.): Each Exchange contains 12g carbohydrates, 145 calories, 8g protein and 7g fat
- Milk *(240 ml.): 1 glass
- Curd *(240g): 2 bowls
- Cottage Cheese *(Paneer): 50g
- Skimmed Milk powder (45g): 3 tablespoons
- Khoa (30g): 2 tablespoons
*Milk/Curd/Paneer: 3% fat milk
Pulses and Legumes Exchanges:
Each Exchange contains 15g carbohydrates, 80 calories and 5 g protein
- Moong (25g raw): 1 bowl cooked
- Arhar (25g raw): 1 bowl cooked
- Rajmah (25g raw): 1 bowl cooked
- Lobia (25g raw): 1 bowl cooked
- Soya Nuggets: 20g
*1 Bowl: 125 - 150g
Pulses and Legumes Exchanges:
Each Exchange contains 15g carbohydrates, 80 calories and 5 g protein
- Moong (25g raw): 1 bowl cooked
- Arhar (25g raw): 1 bowl cooked
- Rajmah (25g raw): 1 bowl cooked
- Lobia (25g raw): 1 bowl cooked
- Soya Nuggets: 20g
*1 Bowl: 125 - 150g
Vegetable Exchange: Vegetables are broken into 3 groups as follows:
A Group (100g - 1bowl ) - 3g carbohydrates, 16 calories and 1g proteins: Cabbage, Spinach, Mustard greens, cauliflower, Brinjal, Capsicum, Lauki,Tori
B Group (100g - 1 bowl) - 6g carbohydrate, 32 calories and 2 g proteins: Peas, Green beans, Carrots, Pumpkin, Bhindi, Onions, Radish
C Group (Roots & Tubers - 25g) - 5g carbohydrate, 20 calories: Sweet potato, Colocassia, Beet root, Yam
Vegetable Exchange: Vegetables are broken into 3 groups as follows:
A Group (100g - 1bowl ) - 3g carbohydrates, 16 calories and 1g proteins: Cabbage, Spinach, Mustard greens, cauliflower, Brinjal, Capsicum, Lauki,Tori
B Group (100g - 1 bowl) - 6g carbohydrate, 32 calories and 2 g proteins: Peas, Green beans, Carrots, Pumpkin, Bhindi, Onions, Radish
C Group (Roots & Tubers - 25g) - 5g carbohydrate, 20 calories: Sweet potato, Colocassia, Beet root, Yam
Sugar Exchange: 20 calories
- Sugar 5g:1 tsp
- Jaggery (Gur): 25g