DIETARY REPORT

Date: 10/08/2010 Name: Mrs.Radhika Suresh User ID: R0312 Age: 38yrs

Height: 161 cm Weight: 62kg Target Weight: 60kg Fat: 24.7 % BMI: (24.8)

Nutritionist: P.RadhaArvind

GENERAL INSTRUCTIONS:

 Eat small and frequent meals- 6-8 meals/day.

 Do not skip or overeat.
 Reduce the quantity of white rice and have brown rice and whole wheat in your diet.

 Stop eating large meals, decrease total fat intake, avoid chocolate, coffee, carbonated drinks, cut down
fatty and spicy food, do not lie down after eating.

 Chew your food well and eat at a moderate pace. Eat in a peaceful and relaxed environment. Sit still
and relax a few minutes after eating. Digestion is an amazing process — it turns ‘rice and sambhar’
into blood and tissue cells. Resting a few minutes after eating gets this very complicated process off to
a good start by allowing your body’s resources to focus fully on the digestive engine.
 Avoid overeating- Excessive intake of food greatly burdens the entire digestive system. Ancient
Ayurvedic medicine recommends consuming the amount of food that will fit into two cupped hands at
any meal. Practice moving away from the table while you are still a bit hungry.
 Include all five food groups’ viz. cereals, pulses, vegetables, fruits, milk and milk products, fats and
oils in the daily diet in the right proportions.
 Chew food well and eat slowly.
 Drink 12-15 glasses of water per day. Drink water before meals, as it would gives a feeling of fullness,
making you eat less.
 Cook the vegetables for a minimum time possible to retain more of the nutrients
 Avoid deep fried foods & oily foods like biriyani, fried rice, noodles, pulao, etc.
 Try to finish your dinner 2-3 hours before bed.

 General recommendation: Stress is a major cause for diabetes and depression stress reduction
techniques may be beneficial.

Recommended Dietary Allowance:

Net Energy: 1680cal/day @ 28 kcal/kg IBWT

Protein: 48gm/day @0.8g/kg IBWT

Carbohydrates: 231 g @ 55-% total calories

Fats & Oils: 15-20 gm/day

MEASURING FOOD:

Measuring food is a way to ensure healthy eating.To measure foods, measuring cups and measuring spoons are
required. All measurements are given level. Cooked foods are measured after being cooked

Reference cup =150ml/200gm: 1tbsp = 15m/gm:1tsp = 5ml/gm.;

 Sample Diet plan

Early Morning (5.00-6.00am)

2 glasses of Luke warm water + Lemon juice with salt (in normal water)
Skimmed undiluted milk 150 ml (without sugar)
Green tea/black tea/Lemon tea/coffee

Breakfast (8.00-9.00am)
Idly -2 nos/Dosa-2nos /Oats meal-1 cup+Fruits (melons, papaya or apple )/vegetable-1
bowl/wheat/ Corn flakes- 50gm /wheat bread veg -2-3slices+Egg white -1/veg. rava upma+Sprouts
and veg salad – 1 bowl/Sambar 1cup/ Chutney ½ cup

Mid-morning (10.30-11.30am)
Buttermilk/ Whole fruit /Fresh fruit juice without sugar/clear Veg soup - 150 ml/veg salad-1
cup/Tender coconut

Lunch (1.00-2.00pm)
Brown rice/Rice (variety rice) – 1 ½ cups/Chapatti (add soy flour) –2 nos+ Sambar/Dhal + Keerai
kootu - 1 cup Vegetable (Poriyal/ Greens/ Sabzi + Salad – 1+1 cups Curd (skimmed)-50
ml/buttermilk-1 glass.

Evening (4.00-5.00pm)
Green tea/lemon tea-150ml/soya milk +sundal/Sprouts /Roasted bengal gram dhal - ½ cup/ 2
Marie/whole wheat biscuits/Walnuts-4 / Fruit-1 no(avoid butter fruit,banana, jack fruit,
mango & chikku )

Dinner (7.00-8.30pm)
Pulkas-2nos / wheat dosa- 2no/Ragi adai-1no/dhal-1cup/ Veg wheat rava upma-1cup/ Veg soup-
200ml + Boiled vegetables - 1 cup /Sabzi+Veg salad-1cup.

* Avoid rice & rice products and fried stuffs as far as possible.

Bed time (9.00-10. 00pm)

Milk 200ml(without sugar) + Fruit-1 no(avoid butter fruit, banana, jack fruit, mango chikku
& grapes)

.
Next Counseling Date-02.09.2010
The following can be consumed in between meals Low Calorie foods (Free foods):

Skimmed buttermilk, lemon tea, black tea, unsweetened lime/tomato juice, clear soup, pepper water (rasam),
Raw vegetable salads like tomatoes, cucumber, onion, white radish, lettuce, capsicum. Boiled Sundal, Whole
green gram(pasipayaru), whole Bengal gram (konda kadalai), whole black gram (ulundu payaru) can be
included in the salad, also Dried beans, legumes and germinated grains can be added to the salad.

A BOWL OF SALAD 100GMS = 25 CALORIES

Foods to be avoided:

Whole milk with cream, Cheese, butter, khoa, cream, condensed milk, chocolates, ice creams, egg yolk, red
meat, organ meat, prawns, beef, fried foods, naan, noodles, fastfoods, Pickles, pappads, baking powder, fried
crips, refined flour, sooji, maida, vermicelli, white bread, sugar, glucose, jam, jiggery, sweets, cakes, pastries,
soft drinks, horlicks, boost, bournvita. All biscuits contain sugar and fat, therefore should be avoided. You
can have baked biscuits like Britannia NutriChoice Classic lite Cracker.Avoid regular table salt, and use sea
salt sparingly- instead season your foods with herbs, spices, garlic, onions and chilli peppers.

FRUITS
(Major Nutrients- carotenoids, vitamins, fibre, folic acid, iron etc)
NOTE: Always in empty stomach
Apples, avocado, apricots, bananas, dates, strawberries, watermelon, grapes, guava, lemon, Mango, oranges,
papayas and pineapple.
(ALWAYS EAT FRUIT AS WHOLE THAN JUICE)

VEGETABLES
(Major Nutrients- carotenoids, vitamins, fibre, folic acid, iron etc)
The vegetables that can be taken in unlimited amounts are
Ash gourd (poosanikkai), Beans, bitter gourd (pavakhai), bottle gourd (suraikkai), brinjal (kathirikkai), broad
beans (avaraikai), cabbage (muttai kosu), cucumber (vellirikkai), cauliflower, chow- chow (seemai kathirikai),
cluster beans, coriander leaves, cowpea-pod (karamani), curry leaves(karuveppilai), drumstick (murungai kai),
capsicum (kudai milagai)), ginger, greens all varieties(keerai), ladies finger(vendaikkai), mint (pudina), onions
(vengayam), papaya(raw), plantain flower(vazhai poo), plantain stem( vazhai thandu), ridge gourd(peerkangai),
snake gourd(podalangai), spring onion(vengayathal), tomato ( raw & ripe), turnip, radish and white kidney
beans (vellai karamai).Green vegetables like Amarnath leaves (mulai keerai), fenugreek leaves (vendhaya
keerai), mint leaves (pudina),sour leaves (pulichai keerai), spinach (pasalaikkeerai) any one of these can be
taken once a day. Try to limit your intake of roots and tubers carrot, peas, double beans; beetroot can be
taken twice or even thrice a week. Sweet potato (sarkarai vallikkizhangu) & mushroom (kalan) once a week.
Potato (vurulaikkizhangu), yam(karunai kizhanu), colocasia, tapioca are better avoided

CEREALS

(Major nutrients- energy, protein, invisible fat, vitamin-B1, vitamin B2, folic acid, iron n fibre)Eat simple foods
like Idli, dosa with less oil, phulka (chapathi without oil n salt), rava idli, whole wheat bread, wheat flakes,
veg. sandwich stuffed with raw vegetables like sliced carrot, cucumber, small onion, with little amount of
grated cheese little salt and pepper. Whole wheat Bread toasted with olive oil, upma incorporate large quantity
of variety of vegetables to it, pongal without ghee, wheat rava upma, rice flakes upma, ragi puttu n ragi adai
can be taken few times a month, appam n idiappam can be taken frequently and avoid noodles. Instead of
white rice go for brown rice, wheat(ghodhumai), ragi(kezhvaragu), bajra (kambu), maize (cholam),
jawar(barley), rice flakes(arisi aval) and wheat flour (godhumai mavu) are major cereal grains and products
that has to included in your diet.
PULSES

(Major nutrients- energy, protein, invisible fat, vitamin-B1, vitamin B2, folic acid, iron n fibre)

Include more pulses in your diet .Pulses are cholesterol free and are low in fat (except soyabean and peanut).
And the fats in pulses tend to be 'good' fats; the majority of pulse fatty acids are unsaturated, containing both
monounsaturated and essential polyunsaturated fatty acids. With their high levels of fibre, low levels of fat,
no cholesterol but some phytosterols, it is not surprising that increasing pulse consumption can reduce blood
cholesterol.

Sambhar without heavy garnishing n spices, rasam, thick or thin dal, channa Masala, dry peas sundal,
roasted Bengal gram chutney( without coconut), sprouted moong salad, pesarattu, baked Masala vada, adai,
vada, keerai vada, Green Gram (Moong, Pasi Payaru, Pacha Payaru) can be added to puffed rice or salad or
cook in an oven for a min. Bengal Gram Dhal/Red Gram Dhal (kadala Paruppu),Bengal Gram - Roasted
(Pottu Kadalai), Black Gram Dhal / Urad Dhal - Broken (Ullutham Paruppu), Black Gram Dhal - without
Skin, Split Black Gram Dhal / Urad Dhal - without Skin, Thoor Dhal, Moong Dhal (Paasi Paruppu),Masoor
Dhal, Horse Gram (Kollu) all these has to be incorporated in your diet including chickpeas, beans, lentils and
peas.

Take a handful of dry nuts (almonds, cashew nuts, apricots, figs, kishmish, pistachios, walnut, dates,
and peanuts) every morning to improve overall health.

FATS & OILS

(Benefits- provide essential fatty acids needed for hormone production; make it possible the absorption of fat-
soluble vitamins A, D, E, and K)
(Draw backs- high in calories, saturated types raise blood cholesterol leading to coronary heart diseases)
The type of fat to be used is very important. Reduce total fat and saturated fat.

SATURATED FATS: Ghee, butter, coconut oil, palm oil, vanaspathi are better avoided.

POLYUNSATURATED FATTY ACIDS: Sunflower oil, safflower oil, corn oil, can be used in limited quantity.

MONOUNSATURATED FATTY ACIDS: Groundnut oil, mustard oil, olive oil, canola oil are preferred.

MONO & POLY UNSATURATED FATTY ACID: Gingelly oil, rice bran oil can be used.

OMEGA 3 FATTY ACIDS (polyunsaturated fatty acids): Lowers blood cholesterol and blood pressure prevent
blood platelets from clotting and sticking to artery walls

Eat fish at least two the three times a week - salmon, tuna, mackerel, sardines, and lake trout

Should give up dry tamarind (puli). You can replace it with amla, fresh and tender tamarind leaves, green
mango, lemon, tomato etc.

SALT-

All natural food have salt of its own. So you don’t require adding more! Whatever curry you prepare, the salt
in the vegetable naturally will suffice. That’s good for health too! If you want to compensate salt you can do
any of the following: You can add plenty of green chilies, add grated beetroot and carrot over the curries, add
thick milk, or sour curds while cooking, squeeze a lemon over the curry while eating, use as many tomatoes
as possible while cooking.