ideal diet and health

IDEAL DIET

Tea ½ tsp sugar with 2 marie biscuits
Break fast ½ tsp sugar with 2 marie biscuits
2 boiled/poached eggs and
2 slices of whole –wheat bread
Or
1 Bowl skimmed milk + cornflakes sugarless. Or
1 Bowl oatmeal
11 A.M - One seasonal fruit

Lunch Salad +
1 bowl dal (boiled only) +
2-3 chapattiSs +
1 tbsp rice + 1 bowl curd +
1 bowl seasonal vegetables with minimum oil

1 cup sugarless tea + marie biscuits

Dinner 1 bowl vegetables + ½ bowl dal + 3 chapattis +Salad.
In between if required – fruit yoghurt or plain fruit

GUIDELINES
↓ Potatoes / rice
No sugar
No banana and ↓ mango
No dry fruits
↓ salt
Preference to whole grain cereals
No bakery products / junk food / processed food.
Dals – should be of thin consistency.
Thin homemade soups can be taken.
Egg yolk - ↓ or No.
No sweets / chocolates / cold-drinks.
Preference to boiled / sprouted whole grains.
Greens ↑
Skimmed milk / curd
No fat – oil / butter / ghee.


Moderate exercise
Multivitamin – weekly
Health & Fitness

Instead of this Reach to this

Palak Paneer ===Reen Dals
Whole Milk ===Skimmed Milk
Mild Shake with Fruit ===Whole Raw Fruit
Potato Chips === Grilled Papad
French Toast == Veg. Sandwich
Omelete === Poached egg
Lassi === Butter Milk (Mattha)
Cake Bread
Carrot Halwa==== Raw Carrot Salad
Chole=== Boiled Seasoned Chana
Rice ===Wheat
Ghee/Vanaspati/Butter Oil
Paratha ====Phulka
Dosa ====Idli
Curries === Salas
Meat ====Fish/Shrimps
Heavy Meals === Small Frequent meals

=======HYPERTENSIVES======

TO AVOID SODIUM IN YOUR DIET: DO NOT USE

Salt preserved foods – pickles, carred foods

Highly salted foods like potato chips.

Spices and condiments such as ketchup sauce.

cheese, peanut butter, salted butter.

frozen peas.

shelf fish & dry fist.

baking powder. [biscuits and pastries]

aginomoto [in chinese food]

prepared mixes.

Patients with severe hypertension should also avoid EGGS as eggs also countain considerable amount of sodium
=====good reason to exercise====

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