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Healthy Diet Plan: Meal Time Food Option With Quantity

This document outlines a healthy diet plan for Sravan, a 27-year-old man with a BMI of 24.1 kg/m2. The plan details meals and recommended foods at specific times throughout the day, including breakfast, lunch, dinner and snacks. Guidelines for the plan emphasize eating all meals, maintaining meal timings, including lots of vegetables, fruits, salads, sprouts and curds. They also recommend daily exercise, sufficient water intake, limited oil consumption, and avoiding processed foods. The guidelines are intended to support a healthy lifestyle over a 2 month follow up period.

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Sravan Kumar Reddy
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337 views3 pages

Healthy Diet Plan: Meal Time Food Option With Quantity

This document outlines a healthy diet plan for Sravan, a 27-year-old man with a BMI of 24.1 kg/m2. The plan details meals and recommended foods at specific times throughout the day, including breakfast, lunch, dinner and snacks. Guidelines for the plan emphasize eating all meals, maintaining meal timings, including lots of vegetables, fruits, salads, sprouts and curds. They also recommend daily exercise, sufficient water intake, limited oil consumption, and avoiding processed foods. The guidelines are intended to support a healthy lifestyle over a 2 month follow up period.

Uploaded by

Sravan Kumar Reddy
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

Mfine Healthcare,

Salarpuria Sattva Supreme,2nd Floor West Wing,


Marathahalli Sarjapur Outer Ring Road,
Bangalore - 560037

Name: ​Sravan ​Age:​ 27 yrs ​ ​ ​ BMI: ​24.1 kg/m​2​ (​Normal​)

HEALTHY DIET PLAN


MEAL TIME FOOD OPTION with QUANTITY

Early 7:00 am 1 cup warm water


Morning After 15 mins - 5 almonds + 2 walnuts ( soaked )

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/ Sabudana Khichdi/ 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 ​ 2 whole wheat / jowar/bajra/ragi chapati /1-2 cups of veg


pulao/peas pulao
+ 1 cup of cooked vegetables
+ 1 cup dal /sambar/soya curry/rajma/chole/lobia/paneer
Or egg curry/fish curry/chicken curry
+ 1 cup curd
+ 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 )


( optional ) Or 1 cup boiled chana /roasted peanut /boiled whole moong dal
Or 2 ​besan cheela /moong dal cheela

Dinner 8:00 pm ​ 2 whole wheat chapatis/ 1-2 cups of veg pulao/peas

Dt. Bhawi Panwar 


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

pulao/daliya/khichdi
+ 1 cup of cooked vegetables
+ 1 cup dal /sambar
+ 1 cup curd
+ 1 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 : 2 Months.

Dt. Bhawi Panwar 


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

Dt. Bhawi Panwar 


[Link]. Food and Nutrition

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