Healthy eating is Healthy living
Name:Parag and Preetha Date: 24/04/2010
Goal: Weight Loss
1 tsp = 5 g 1 tbsp = 15 g 1 cup = 150 g
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
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)
➢ 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]
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