DIET CHART

NAME: MS.SHOBA AGE:41yrs IBWT (kg):52 ASSESSMENT: OVERWEIGHT PLAN ENERGY (Kcls): 1560kcals @ 30 kcals/kg IBWT PROTEIN (gms) : 55g @ 1 g /kg IBWT FAT ( gms) : 32g @ 19% of t.cals. CHO (gms) : 253g @65% of t.cals FLUID (Lts): 2-3 lts/day OIL (ml) :20ml/day FIBRE (g): 20-25g /day SALT: 6-8 g/day MENU: DATE: 28/3/12 HEIGHT (cm):152 BMI kg/m2: 27.5 ID.NO: 895 WEIGHT (kg):63.6 ABWT (kg): -

WEIGHT LOSS DIET

Timings Food items Quantity

Early morning

Water Skimmed milk

150 ml (with less sugar)

Brown bread/whole grain bread (Without cheese & butter)/ Orange juice (OR) Oats Uppuma/Apple/Berries Breakfast : (OR) Wheat dosa/Guava/sprouts (OR) Idly/dosa/chapattis, with chutney(with out coconut)/ thick dha sambar/vegetable sambar Buttermilk(or)Carrot Juice(or) cucumber(or) Vegetable salads/fruits Chapattis (without oil)/Dhal Vegetable curry (without oil avoid roots and tubers.) /any greens Lunch : (OR) Stemmed white Rice/Dhal /vegetable curry,/greens, Buttermilk.

3 slice/2no/ 1 cup

1 cup/1 no/ cup 3 nos/1 no/ cup 3 in nos 1 cup 200 ml 2 in nos cup 1 no 3 no/ cup/2 cups/ cup

Mid morning:

1 cup/1 no/ cup/1cups/1cup/100 ml 2 100 g cup

Tea & Snacks:

Oats biscuits (or) Fruits/Sprouts (or) Fresh salads/sundals

Dinner :

Chapattis/Vegetable gravy(or) Wheat (or)Ragi adai/Vegetable curry/ beans curry/ channa curry (or) Vegetable sandwich/(Without cheese & butter made with wheat bread)/Vegetable (or) Idly/dosa/chapattis, with chutney(with out coconut)/ sambar Skimmed milk Apple/ Guava /Papaya

3 no/1 cup 3nos/1 cup 2 nos/1 cup 3 in nos 1 cup

Bedtime :

100ml 1 no/ 2 Slice

General guidelines:
Eat small and frequent meals- 6 meals/day. Do not skip or over eat. Include all five food groups viz. cereals, pulses, vegetables, fruits, milk and milk products, fats and oils in the daily diet in right proportions. Drink3-4 liters of water / day. Drink water before and after meals, as it would give a feeling of fullness, making you eat less. And it will help to increase your digestion. Whenever hungry eat whole fruits or drink soups. Never include in short eats like chocolates /chips. Reduce the intake of ice creams, burger, chat items and fried foods etc.., Avoid junk foods items. Include green leafy vegetables 3-4 times a week. Wash, peel and then cut vegetables. Do not soak them in water or peel more than necessary as this causes a loss of the valuable nutrients in the vegetables. Cook the vegetables for a minimum time possible to retain more of the nutrients. Any type of cooking oil can be used, but use in moderation for seasoning. Avoid refined foods like Maida, noodles, macaroni, pasta etc., Avoid papad, pickles, preserved foods ,sauce , baking powder, pastries etc., Brisk exercise for 1 hour is recommended every day.

FOOD LIST: Cereals Pulses Green leafy vegetables Roots & tubers Other vegetables Fruits Milk Fats oils Sugar & jaggery

ALLOWED Wheat, ragi & barley rice(include small quantity) Whole grams &dhal (all kinds) All Carrot, onion, radish All (boiled and stewed) All (fresh fruits) Skimmed milk Vegetable fat Jaggery Egg white, chicken

RESTRICTED NO

No

Potatoes/ yam Poriyal, fried etc Mango/Sappota/Jack Fruit/Dried fruits(4 nos in a week) Paneer,butter Dalda, ghee etc Carbonated drinks/Alcohol Egg yolk, meat.

Fleshy food

(Grilled/tandoor/steamed) Prawn(include small quantity)

` Include more amount of fiber foods like green leafy and vegetables in your daily diet.

COMMENTS:

NUTRITIONIST SIGNATURE MS.P.RAGINI

EAT HEALTH LIVE HEALTHY