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Healthy Diet Plan: Meal Time Food Option With Quantity

This document provides a healthy diet plan for Rajeswari, a 46-year-old woman with a normal BMI of 23.1 kg/m2. The plan details meals and recommended foods at specific times including breakfast, lunch, dinner and snacks. It recommends whole grains, vegetables, fruits, salads, dairy and moderate amounts of healthy oils at each meal along with daily exercise and water intake. Dietary guidelines emphasize eating all meals, maintaining schedules, incorporating millets, greens and limiting refined and fried foods.

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Sravan Kumar Reddy
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532 views2 pages

Healthy Diet Plan: Meal Time Food Option With Quantity

This document provides a healthy diet plan for Rajeswari, a 46-year-old woman with a normal BMI of 23.1 kg/m2. The plan details meals and recommended foods at specific times including breakfast, lunch, dinner and snacks. It recommends whole grains, vegetables, fruits, salads, dairy and moderate amounts of healthy oils at each meal along with daily exercise and water intake. Dietary guidelines emphasize eating all meals, maintaining schedules, incorporating millets, greens and limiting refined and fried foods.

Uploaded by

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

Salarpuria Sattva Supreme,2nd Floor West Wing,


Marathahalli Sarjapur Outer Ring Road,
Bangalore - 560037

Name: ​Rajeswari ​Age:​ 46 yrs ​ ​ ​ BMI: ​23.1 kg/m​2​ (​Normal​)

HEALTHY DIET PLAN


MEAL TIME FOOD OPTION with QUANTITY

Early 7:00 am 1 cup warm water with 1 pinch organic turmeric


Morning After 15 mins - 2 almonds + 1 walnuts ( soaked ) + 1 date

Breakfast 8:00 am ​2 whole wheat chapati /dosa/idli


+ 1 cup cooked vegetables
+ ​ 1 tsp ​coconut chutney or peanut chutney
+ 1 seasonal fruit
+ 1 cup curd /sprouts/chana/1 egg
+ 2 tsp of unprocessed olive /coconut /mustard oil / or ghee
​Or
1 cup Rice/ Poha/ Upma/millet khichdi/dalia/vermicelli ( add
vegetables like carrot, cabbage,beans,peas,onion, tomato,
cauliflower,coriander or mint )
+ ​ 2 tsp ​coconut chutney or peanut chutney
+ 1 seasonal fruit
+ 1 cup curd/sprouts/chana/1 egg
+ 2 tsp of unprocessed olive /coconut /mustard oil / or ghee

Lunch 1:00 pm ​ 1- 2 whole wheat / jowar/bajra/ragi chapati /1 cup of veg


pulao/peas pulao
+ 1 cup of cooked vegetables ( add more green leafy vegetables )
+ 1 cup dal /sambar/soya curry/rajma/chole/lobia/paneer
Or non-veg curry
+ 1 cup curd /buttermilk
+ 1 cup salad​ ​ ( cucumber/carrot/onion/tomato/radish/beetroot/ bell
peppers)
+ 2 tsp of unprocessed olive /coconut /mustard oil / or ghee

Snacks 5:00 pm ​1 fruit ( seasonal ) / 1 cup fresh vegetable soup with fiber

Dinner 8:00 pm ½ ​ cup of veg pulao/peas pulao/broken wheat /khichdi /millets /1 chapati
+ 1 cup of cooked vegetables
+ 1 cup dal /sambar

Dt. Bhawi Panwar 


M.Sc. Food and Nutrition
Mfine Healthcare,
Salarpuria Sattva Supreme,2nd Floor West Wing,
Marathahalli Sarjapur Outer Ring Road,
Bangalore - 560037

+ ½ cup salad ( cucumber/carrot/onion/tomato/radish/beetroot/ bell


peppers)
+ 2 tsp of unprocessed olive /coconut /mustard oil / or ghee

Bed time 10:00pm 1 cup milk + 1 pinch turmeric

NOTE:​ ​1 cup = 1 glass = 250 ml


½ cup = 1 katori = 1 bowl=125 g
1 tablespoon = 15 g
1 teaspoon = 5 g

Dietary Guidelines:
1. Eat all meals. Don’t Skip any meal.
2. Maintain your meal timings.
3. Include Lots of Green Vegetables, Seasonal Fruits, Salads, Sprouts, Curds in your routine Diet.
4. Include Millets in Diet like- Sorghum (Jowar), Foxtail millet, Finger millet (Ragi), Pearl millet (Bajra).
5. Do Exercise daily (COMPULSORY) ​: 45 minutes of aerobic activity.
(Brisk walking/ Jogging/ Swimming/ Cycling)
6. Drink 9-12 glasses of water everyday.
7. Use only half litre of oil for cooking per person, every month. Avoid Refined Oils. Use Cold Pressed
Oil.
8. Avoid: Bakery Products, Refined Foods (Maida Made), Fried Foods, Sweets, Junk Food, Processed
Foods, Noodles, Cold Drinks, Chinese Foods, Sugary Foods, Excess Tea & Coffee and so on.
9. Maintain a gap of 3 hours in your meal and sleep timings. Sleep for 7 hours daily.
10. Follow- Up : 1 Month.

Dt. Bhawi Panwar 


M.Sc. Food and Nutrition

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