My DIET Chart!!!

This is what my dietician advised me to follow for next two months… Let me let you know if I followed it…

Sample meal plan

Breakfast

Idli -2 + sambar (avoid coconut chutney)
+ Fruit -1 (apple / pear / guava / 1 cup papaya / orange)
Or
Wheat flakes -1/2 cup + skim milk -150ml + apple -1
Or
Bread (whole wheat) -2 slices + egg white omelette (2 whites) -1
Orange -1
Cornflakes (150 ml skim milk) – 2 cup + Pomegranate – 1 cup

Mid morning               

Buttermilk or fresh lime (sugarless) -1 glass

Lunch 1.00pm

Chapathi – 2 + Mixed vegetable curry – ½ cup 
Levy vegetable – ½ cup
Raw salad -1 cup
Buttermilk (avoid thick curds)
AVOID PICKLE, PAPAD, SWEETS, MIXED RICE

Snacks 5.00pm                                   

Tea -1 cup (½ tsp sugar only)
Marie biscuits -2 nos

Dinner 8.00pm ( EAT EARLY DINNER)

Chapati (without oil) -2 /Iddly-3 / ragi dosa- 2 +
Kootu or dhal or vegetable curry -1cup +
Sprout salad – ½ cup

Measurements/Quantity

1cup = 200ml              1glass = 250ml                                    
1tsp = 5gm                   1tbsp = 15gm

Guidelines

Cereals: Choose a variety   like whole wheat, wheat bread, multigrain bread, ragi, bajra, and jowar

Pulses: Include a wide variety like green gram, rajma,horse gram, soy beans, black eyed beans

Fruits: Eat 2-4 whole fruits everyday. Choose any seasonal fruit.

Vegetables: Include one cup each with lunch and dinner. Restrict using roots and tubers regularly

Green leafy vegetables: Eat thrice a week

Milk and milk products: Choose skim milk for preparing tea, coffee, curds .Include 300-400ml everyday

Oil: Change your cooking oil every month or use a combination from gingelly oil, sunflower, safflower, rice bran, groundnut or corn oil
Oil and sugar: 2-3 tsp per day

Water – drink 2-3 litres per day

Healthy beverage options:
Fresh lime juice                                   Black tea with lime                  Clear soups
Vegetable juices                                  Green tea                                Buttermilk

Avoid
Deep fried foods, Sweets, fruit juices, soft drinks
Pizza, burger, cheese sandwich, Chocolates,Indian sweets, ice creams
Excess salt – pickles, salty snacks – chips, mixture etc
Maida based foods – rumali roti, parota, kulcha,naan, cakes , biscuits

Include

1. Egg white, chicken (without skin). Fish only. Avoid fried dishes
2. 1 cup of subgi and 1 cup of raw salad each with lunch and dinner in day
3. Use green leafy vegetable 4-5 times a week.

General Guidelines

1. Change your cooking oil every month, chose from gingelly, rice bran, and safflower, sunflower, corn and groundnut oils.  Do not reuse cooling oil.
2. Chose high fiber fruits like pear, apple, pomegranate, papaya, pineapple sweet lime, orange and guava
3. Mix soy flour to atta in the ratio 1:5.  You may add ragi flour or jowar flour (kambu) instead of soy flour.
4. Use barley once a week instead of rice.
5. Use 1 tsp of ground flaxseed everyday. Add to chutneys, chapatti dough, salads or mix with fennel and eat it.  It is rich vegetarian source of Omega 3 fatty acid.
6. Garlic -5 flakes, 1 tsp fenugreek seeds everyday
7. Include a  Vit. C rich food in a day for anti oxidant properties
8. Gooseberry, fresh coriander leaves chutney, citrus fruits, papaya, pomegranate, fresh tomato salad, sprouts, broccoli, plum, cherries, strawberries, lemon are excellent sources of Vit. C.