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Healthy Diet

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tauqeerahmed886

A brief routine for healthy diet

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Healthy Diet

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11 views5 pages
A brief routine for healthy diet

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A brief routine for healthy diet

Copyright:

© All Rights Reserved
Download as PDF, TXT or read online from Scribd
Download as pdf or txt
11 views5 pages

Healthy Diet

Uploaded by

tauqeerahmed886
A brief routine for healthy diet

Copyright:

© All Rights Reserved
Download as PDF, TXT or read online from Scribd
Download as pdf or txt
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HEALTHY DIET

For all age groups


VEGETARIAN
MODIFICATION IN EXCHANGE
LIST

No of Quantity Protein Fat Energy Carbohydrate


Food Stuff
Exchange (gm/ml) (gm) (gm) (Kcal) (gm)

Cereal 4 80 6 - 280 60

Pulses 6 180 42 - 600 102

Veg A
2 200 2 - 40 8
(green leafy)

Veg B
(Roots & 2 200 4 - 80 16
tubers)

Fruits 3 240 - - 120 30

Meats/Fish 2 100 14 10 140 -

Egg 1 50 7 5 70 -

Oil 3 15 - 15 135 -

Sugar 1 5 - - 20 5

Milk 1/2 125 4 5 85 6

1570 79 35 227
Energy (Kcal) Protein (gm) Fat (gm) Carbohydrate (gm)
WHOLE DAY
DIET PLAN

Timing Items

Amla juice 2 tablespoon with a glass of normal


Early morning (7am)
water.

Tea time (8am) Green tea/Black tea + 1 biscuit

Moong dal dosa(moong dal 80g)+pudina


Breakfast (9.30-10am)
chutney(pudina 50g)+ hard boiled egg 1pc.

Beetroot salad(beetroot 50g+curd 60g+curry


Mid-morning(12.30pm)
leaves 30g)+ fruits 120g

Rice boiled 30g+spinach dal (lentil 50g+spinach


Lunch(1.30-2.00pm) 120g)+ Mix veg curry 50g+Chicken salad
(chicken 100g+carrot,onion,tomato 50g).

Tea time (5pm) cup black coffee with handful of peanuts.

Oats porridge (Oats 30g+milk 65ml+honey


Evening Snacks (6.00pm)
5g)+ Fruit salad 120g (banana, apple, custard).

Chapathi 1pc (whole wheat flour 20g)+kidney


Dinner (8.30pm)
beans curry 50g+sautéed French beans 50g.

Bed time (10pm) 5-6 pcs almonds.


NON-VEGETARIAN
MODIFICATION IN EXCHANGE
LIST

No of Quantity Protein Fat Energy Carbohydrate


Food Stuff
Exchange (gm/ml) (gm) (gm) (Kcal) (gm)

Cereal 4 80 6 - 280 60

Pulses 6 180 42 - 600 102

Veg A
2 200 2 - 40 8
(green leafy)

Veg B
(Roots & 2 200 4 - 80 16
tubers)

Fruits 3 240 - - 120 30

Oil 3 15 - 15 135 -

Sugar 1 5 - - 20 5

Milk 1/2 500 16 20 340 24

1615 70 35 245
Energy (Kcal) Protein (gm) Fat (gm) Carbohydrate (gm)
WHOLE DAY
DIET PLAN

Timing Items

Detox juice- Raw turmeric 20g+carrot


Early morning (7am) 20g+cucumber 20g+1 small size pomegranate
50g (blend in a mixer grinder).

Veggie pancake 3-4 pcs( spinach


Breakfast (9am) 80g+capsicum 30g+cabbage 30g+tomato
20g+beans 20g+besan 100g).

Mid-morning (12 pm) Apple 1pc(150g)+ 2tbsp peanut butter.

Green rice(Broccoli 40g+ rice 40g)+ Chana dal


Lunch (1.30-2pm) boiled 80g+Palak paneer (spinach 120g+paneer
250g).

Banana Milk shake(banana 40g+milk


Evening snacks(5.30-6pm)
250ml+honey 5g+dates 5pcs+dry fruits 30g).

1 pc roti of 40g multigrain whole wheat flour


Dinner (8.30 pm)
+Sprouted black chana curry 100g.

2 pcs sugar free crackers with 1tbsp peanut


Bed time (10pm)
butter.

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