Paper

DIET CHART

Healthy eating is Healthy living

Name:Parag and Preetha Date: 24/04/2010

Goal: Weight Loss

STANDARD MEASURES:
1 tsp = 5 g 1 tbsp = 15 g 1 cup = 150 g

Upon Rising:

Drink one glass of Luke warm water with 1/2lemon or Methi water or Jeera Water
Without honey or salt or sugar

    Pre Workouts: One glass of skimmed milk or papaya/pear/orange/mosambi

  Post Workouts: One glass of Fresh fruit juice without sugar/Skimmed milk/Tender     coconut

  Drink a cup of tea with 2 or 3 Biscuits or 4 Diet rusks (Optional)

    ➢ Oil allowance is 3-4tsp/day (500ml/month)

    ➢ Breakfast :8.30-9am
Poha 1cup / Vegetable Upma 1 cup / 2 -3Phulkas with veg sabji/3 Idlies / 2-3 Plain Dosa without oil
With Green Mint/Coriander /Tomato/ Onion Chutney or
Veg/Eggs white sandwich (Brown Bread) With out Cheese or Butter
Oat meals/Wheat flakes/Corn Flakes/Museli with glass of skimmed milk.

    ➢ Midday: 11-11.30am
Tender coconut water or buttermilk or Whole fruit/Fruit juice or Veg Salads or Diet Rusks4/Fiber Biscuits with tea/Skimmed Milk.

    ➢ Lunch: 1 – 2pm
Vegetable salads -30 minutes before or with lunch, 2 to 3 Phulkas or a small cup of rice,   dhal /paneer or sambar, Buttermilk, subji   ( Try to include green leafy vegetables in your lunch)Or egg whites 1-2 Or Chicken(Tandoor/Gravy)2pcs/ Fish (Tandoor/Shallow fry/Gravy)1pc

    ➢ Evening:4.30-5.30pm
  Mixed fruit salads or sprouts or Veg Sandwich (Wheat/Brown Bread) veg salads or bhel (Avoid Sev, mixture & Peanuts)
Or above mentioned … (Check Midday)

    ➢ Dinner 8.00Pm:
Vegetable salads -30 minutes before or with dinner, 2-3 dry phulkas, vegetable subji, sambhar, thin buttermilk (Try to include vegetables as much possible in your diet)(No Starch Veg)

Health Tips:

    ➢   Try to eat slowly, savoring each bite as you go along

    ➢   It benefits to eat your meals on time

    ➢   Should have salads with each meal

    ➢   Increase the intake of whole fruits &... [continues]

Read full essay