Everyday Diet


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MY DIET ROUTINE 1600kcal Day Meal Plan Plate Method The plate method is a meal plate that shows the proportion of various foods to be consumed per meal What should I restrict in my diet and How can I replace it with other foods Starters/Appetizers/Mid Meals Choose More Often Foods to Avoid Salads Fruits Skimmed Milk/Tea or Coffee with skimmed milk Buttermilk (Chaach) Veg/Non Veg clear soups Besan based non fried snacks (Dhokla / Khandvi) Roasted namkeens Egg white bhurji / boiled egg white Sprouts Roasted chanas and murmura (moori) with vegetables Fistful of Almonds (7-10)/ Walnuts(1-2) Salads with Dressings Fruits (Banana/Litchi/Chikoo/Grapes/ Muskmelon/ Shareefa) or Frozen Fruits Full Cream / Buffalo’s Milk Cream / Cheese Thick Corn Flour Soups Fried Maida Snacks (Samosa/Mathris/Kachori etc.) Fried Namkeens / Chips / Nachos Fried Eggs / Omelet Biscuits / Cookies High Salted Namkeens / Peanuts Cashewnuts / Dates / Hazelnuts Main Course Choose More Often Foods to Avoid Multigrain Chapattis / Steamed Rice / Whole Wheat Breads / Bhakri quantity as suggested by your doctor Wheat/ Bajra Dalia / Whole Wheat Pastas/ Oats Whole Wheat/ Multigrain Bread/Vegetable or Chicken Sandwich Whole Dals (Pulses and Legumes) Green Vegetables / other Vegetables / Baked or Boiled Potatoes Skimmed Milk Curd / Chaach / Vegetable Raitas Lean Meats / Chicken / Fish Tofu / Soy Products Whole wheat upma / Idli / Dosa / Adai Paranthas / Fried Rice / White Breads Maida / Sooji (Upma/Chilla) / Sevian Sago White Bread Cheese / Butter/ Mayonnaise Sandwiches Washed Dals (Pulses and Legumes) Fried or Raw Potatoes / Zimikand / Arbi (Colocasia) Full Cream Milk Curd/Boondi Raita/Lassi Mutton/Fried Chicken / Fried Fish Pizza/Burger Sooji Upma/Iddiyappam/Vadai/Bonda/Bajji Desserts Choose More Often Sugar Free Custard Skimmed Milk Fruit Shakes Cut Fruits Sugar Free Carrot Kheer Raisin’s 3-4 Per Day Fruit Curd Foods to Avoid Rolls / Cakes / Pastries Mithaai / Halwa (Gajar/ Sooji / Aata) Ice Cream Juices /


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