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Diet Plan for Middle-Aged Adults

This document provides a healthy diet plan and guidelines for Venkat, a 48-year-old man weighing 78kg with a BMI of 23. The diet plan outlines meal times and food options including dosa, bread, paratha for breakfast; roti, rice, salad and curries for lunch and dinner; and fruit and lemon water for tea time. Dietary guidelines advise maintaining meal times, consuming greens, fruits and sprouts while limiting oil, refined flour, fried foods and eating out. Staying hydrated with water and getting sufficient sleep are also recommended.

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323 views2 pages

Diet Plan for Middle-Aged Adults

This document provides a healthy diet plan and guidelines for Venkat, a 48-year-old man weighing 78kg with a BMI of 23. The diet plan outlines meal times and food options including dosa, bread, paratha for breakfast; roti, rice, salad and curries for lunch and dinner; and fruit and lemon water for tea time. Dietary guidelines advise maintaining meal times, consuming greens, fruits and sprouts while limiting oil, refined flour, fried foods and eating out. Staying hydrated with water and getting sufficient sleep are also recommended.

Uploaded by

satyakosaraju
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Mfine Healthcare

Salarpuria Sattva Supreme, 2nd Floor West wing,


Marathahalli,
Bangalore - 560037.

________________________________________________________________________________________
Name : Venkat Age: 48
Weight:​ 78kgs​ BMI : 23
_____________________________________________________________________________

HEALTHY DIET PLAN

MEAL TIME FOOD OPTION with QUANTITY

Breakfast 8.00 am 3 Dosa /Whole wheat bread (medium size) ​OR​ 3 Paratha (medium size) ​OR ​2
Katori Poha / Upma / Millet Roti/ Millets Dosa
+ 1 cup Sambar / Curd ​OR ​1 Tbsp of peanut butter
+ 2 teaspoon ghee
+ 1 Cup low fat milk

Lunch 1 pm 4 Roti ​/ ​Phulka / Cheela (medium size) ​OR ​200g Rice / Millet Rice/ Vegetable
pulao / Jeera rice
+ 100g of salad (carrot/onion/tomato/cucumber/capsicum/lettuce)
+ 2 teaspoon of ghee
+ 1 cup cooked vegetable sabzi
+ 1 cup dal/curd/sambar/channa curry/rajma curry/lobia curry/soya curry
+ 1 glass of thin buttermilk (chaas)

Tea Time 4 pm 1 cup Lemon water (without sugar) +


1 cup seasonal Fruit

Dinner 8.30 pm 3 Roti ​/ ​Phulka / Cheela /Millet Roti/ Millet Dosa


+ 100g of salad
(carrot/onion/tomato/cucumber/capsicum/lettuce/broccoli/bell
peppers/tree tomatoes) ​OR​ 1 Cup of clear vegetable soup
+ 1 cup of boiled vegetable curry
+ 1 cup grilled paneer / tofu ​ /​ Sprouts
+ 2 teaspoon ghee +

NOTE:​ ​1 cup = 1 glass = 150g/ 150 ml


½ cup = 1 katori = 75 g
1 tablespoon = 15 g
1 teaspoon = 5 g

Dt. Amrutha Gowri


M. Sc. Nutrition

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Mfine Healthcare
Salarpuria Sattva Supreme, 2nd Floor West wing,
Marathahalli,
Bangalore - 560037.

Dietary Guidelines:

1. Do not skip any meal and maintain meal timings.


2. Add lot of green vegetables, seasonal fruits, sprouts in your diet.
3. Use only half litre of oil per person per month.
4. Avoid refined flour like maida, bakery products, junk food, processed foods, fried foods etc.
5. Avoid aerated drinks like cold drinks, tetra pack fruit juices, soda etc.
6. Drink at least 2 to 3 litres of water everyday to keep hydrated.
7. Avoid eating out more than once a week
8. Get 6-8 hours of sleep everyday.

Dt. Amrutha Gowri


M. Sc. Nutrition

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