Mr. Chandan Singh: (Balance Diet)

Mr.
CHANDAN SINGH
(Balance Diet)
Dear Mr. CHANDAN SINGH,
Congratulations on taking the first step towards a leading a healthier and fitter life by
choosing Hindustan Wellness as your health partner.
As per the information provided by you, your BMI is 27.21 indicating your weight is in the
Overweight category for adults of your height. Being Overweight increases the risk of health
problems such as high BP, high Blood Cholesterol, Heart Disease, Diabetes and Weight
Management. You are a Vegetarian.
Therefore, I am suggesting a 1500 kcal diet plan that will help you improve your dietary
pattern and health vis-Ã -vis above mentioned health concerns.
To stay healthy, embrace healthy eating and lifestyle choices and maintain a food diary to
track your nutrition and calorie intake.
Standard Measurements:
Measure Approximate quantity Measure Approximate quantity
1 glass 240 ml 1 katori daal 30 grams
1 katori 100-150 grams 1 fruit 80 - 100 grams
1 tbsp 15 ml 1 plate cooked 150 grams

rice
1 tsp 5 ml 1 cup cereal 1 fist

flakes
1 chapatti 25 - 30 grams
DIET PLAN
1500 KCAL DIET PLAN,
MEAL/ TIME MENU TO AVOID

Amla juice + alovera juice Or Green tea (without sugar) Or
EARLY karela juice + amla juice Or amla juice+ luke warm water Tea
MORNING Or Methidana Water (methi Â½ tsp soaked in water)
Coffee
(6.30 a.m.-
7.30a.m.) flax seed roasted powder 1/2 tsp with luke warm water/ Biscuits
1 Apple.
Paratha
Chole Bhature
Bread Pakora
Double toned Milk + Oats/Dalia/wheat flakes Or Corn Flakes
Vegetable sandwich Or chapati with vegetable + Samosa
BREAKFAST Buttermilk Or suji idli with sambhar Or suji/vermicelli Mayonnaise
(8.30 a.m.- upma with vegetable Or poha with veg. Butter
9.30a.m.) Tikki
Besan cheela or moong dal cheela/veg uttapam/paneer Potato in
bhuji/paneer kheer. sandwich
White bread
Caramalized
brown bread
Tikki
Samosa
MIDMORNING Soup(homemade No fat/No oil) Or lemon water (salty, no Wafers &
sugar) + fruit Or buttermilk+ sprouts.
(11 am to Namkeens
12noon) Cream buiscuits
4 almonds and 2 walnuts/veg soup/green tea.
and bakery
products
Dressings for
salad Boondi in
Roti (multigrain)/ Brown rice Seasonal vegetable Dal raita
Yogurt Vegetable salad. Maida
LUNCH (2
Avoid refined
p.m.-3p.m.)
veg pulav (Brown rice)+curd/Raita = cereals like
kheera,pudina,ghia,carrot. semolina and
maida and
white rice
Green Tea/Tea/coffee (without sugar) Biscuits(Marie

biscuits) Or sprouts.
EVENING TEA
(4.30 p.m.-
Roasted channa,boiled channa,roasted corn like
5.30p.m.) bhuta/fruit custard sometime/Diet namkeen sometime.
Or poha with vegetable Or vegetable oats Or Idli
DINNER
Roti (multigrain)/ Brown rice Seasonal vegetable Yogurt Heavy/difficult to
(8p.m.-
Vegetable salad digest foods
9.30p.m.)
BED TIME
Skimmed milk (preferably). Desserts
(10.30p.m)
General instructions
Take small frequent meals. Do not skip breakfast. Eating breakfast every day will help
you have energy as well as steady blood sugar levels. During the day opt for smaller
serving sizes and increase the frequency of meals.
Eat variety of fresh & seasonal fruits and vegetables to ensure a balanced diet.
Drink plenty of water, at least 10-12 glass per day and limit beverages (carbonated/
artificially sweetened, alcohol etc.) to once a week.
Regular exercise for 40 minutes at least 5 days a week, unless otherwise prescribed by
a physician.
Choose foods rich in fiber like wholegrain attas, multigrain breads, cereals, brown rice
etc., unless otherwise advised by the doctor/dietician.
Limit junk foods and takeaway foods, like burgers, pizza, chips, potato wedges, pastries
etc.
Limit salty, fatty and sugary foods, such as crisps, cakes, pastries, biscuits, and
chocolate, to once a week.
Avoid sleeping immediately after lunch or dinner.
Guidelines for (Balance Diet)
Foods to Include Foods to Avoid

Fresh vegetables and raw Organ meat like liver, kidney, brain, egg yolk.
whole fruits
Whole grain cereals and Saturated fats like butter, ghee, Vanaspati
breads
Salads (raw and boiled Alcoholic drinks, Aerated drinks
vegetables)
Soups and lemon juices Strongly flavored vegetables whenever possible.
Fried foods like pooris, pickle, parantha, samosa, patties,
Toned/ Skimmed milk
burger, mathris
Cakes , pastries, chocolate, jam, jellies,bournvita, horlicks
Health Tips
Take 2 garlic cloves in morning to help reduce cholesterol and Blood pressure. Or
include fresh garlic cloves or garlic pearls or 1/4 tsp garlic powder daily in the diet.
A Glass of warm water with 2 tsp amla juice ( made from fresh amla or dried amla
soaked overnight in water) can be had every morning on an empty stomach. Continue
for almost 4 months regularly for visible results.

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Mr.

Measure Approximate quantity Measure Approximate quantity

1 glass 240 ml 1 katori daal 30 grams

1 katori 100-150 grams 1 fruit 80 - 100 grams

1 tbsp 15 ml 1 plate cooked 150 grams

1 tsp 5 ml 1 cup cereal 1 fist

1500 KCAL DIET PLAN,

MEAL/ TIME MENU TO AVOID

Green Tea/Tea/coffee (without sugar) Biscuits(Marie

Foods to Include Foods to Avoid

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