EARLY MORNING; BED TEA 1 CUP
High fiber biscuit
BREAK FAST: MILK(tonned) 200mls (1glass)
BREAD(whole wheat) 2 slices
MID MORNING: FRUIT /SALAD 150 gms/100gms
LUNCH CEREAL 60gms(3 chapatti/2 kat rice)
DAHI 125gms(1 kat)
OIL 7gms(1/2 tsp)
SNACK(prt) - 30gms
DINNER CEREAL 60gms(3 chapatti/2 kat rice)
BED TIME TONNED MILK - 150mls(1 cup)
FOR NON VEG
1 Egg twice a week or 2 egg whites daily
80gms of chicken/80gms of fish in place of dal(2 times a week)
GUIDELINES FOR HEALTHIER EATING
Food is more powerful than any prescription because what you eat is what you are. Achieving any therapeutic goal successfully involves consuming a balanced diet which includes all food groups in required amounts all through the day. No single food contains all the nutrients needed for health so we should try to eat a balanced diet. By choosing a variety of foods from the five food groups, most people will get all the nutrients they need to stay healthy and active.
Carbs are good; they are found in every food except meats and oils. Whatever the total calories for the day 60%should be supplied from carbs, because in addition to calories carb rich foods also give;
Fats are essential for important body functions: 20% of total calories should come from fats, both visible and invisible.
Proteins are vital for the body:
Exercise is important and when implemented together with a good diet makes a perfect duo for weight reduction and maintainance.In addition exercise improves metabolism reduces the risk of CVD, osteoporosis and diabetes.
Water should be taken in plenty.
There are some very simple things you can do every day to make sticking to your diet easier: