DIET ASSESSMENT AND PLANNING

Name- Sushmita Sankrit

Age- 50 yrs
Anthropometry details-
Ht- 171cm
Wt- 93.1 kg
BMI – 31.8
Fat %- 47.2
Fat free mass % - 52.8
Total body water %- 39.1
Ideal body weight- 68-72kg

Medical history- RA (on physiotherapy and mobility exercises)

Biochemical history- Hyperlipidemia, Low Vit D and B12, Borderline Uric acid

Goal- Fat loss plan with focus on known food intolerances, clean eating pattern, 12 hours’ fast
Water- 3 liters’ minimum
Sleep – 7 hours/day
Physical activity- As suggested

Calories- 1300 kcal

Protein – 0.8-1gm per kg body weight
Carbohydrate- 45-50%
Fat (with inclusion of good fat sources)- 30-35%

Restrictions-
Sugar, sweets, Maida and all its products, soft drinks, packaged fruit juices

All outside foods, processed, packaged foods

Table salt, pickle, sauce, mayo, cream, ghee, butter

Any deep fried foods

Potato
rice products like moori
Sago

Banana (optional)
Can take with chia seeds and curd for breakfast

Peanuts to take any one time of the day

Shimanti Chandra (HPA Nutritionist, SAI Kol)

 DIET ASSESSMENT AND PLANNING

Supplements suggested- Omega 3 fish oil capsule (1000mg)-1 capsule post lunch everyday

MENU PLAN-
Early Morning-
Arjun peel soaked water
1 “Haldi + 2 black pepper/1/2 tsp ghee

Good Bug probiotic

Soaked almonds 5

Cold coffee (without sugar)

9am Breakfast-
1 whole egg + (1 tbsp rolled oats powder / 1 tbsp besan) + grated vegetables – omelette,
cucumber slices
Or, Lobia salad + 2 egg white omelette
Or, Green moong chilla – 2 medium thin sized + coriander chutney
Or, Besan chilla with grated vegetables – 1 large / 2 medium + green chutney
Or, ABC juice + 2 egg whites
Or, Poha soaked in curd or traditional poha/ idli / Dosa (once a week)

Mid-morning –
1 Seasonal fruit / fresh fruit juice/ coconut water/ chhaas/ chia lemon ginger water (1 tsp chia
seeds soaked in water for 1-2 hrs, squeeze ½ lemon and consume) / Tonic water

1 pm Lunch –
Millet roti (30 gm flour) (Ragi/ jowar / bajra or mixed) – 1 pc + Sabzi, dal / paneer 4-5 pc
Curd / chhas 1 cup
Salad

Or, Quinoa / foxtail millet/ barnyard millet khichdi (with choice of your vegetable)- 1 medium
bowl serve
Put 1 tsp ghee tempering

Post Lunch-
1 Omega 3 fish oil capsule (1000mg)

Evening –
Pre workout- Can take whole fruit/ 2 anjeer / prunes 30 mins for added energy

Post workout- Cold coffee (without sugar)

Roasted makhana / 2 walnut / roasted peanuts

Shimanti Chandra (HPA Nutritionist, SAI Kol)

 DIET ASSESSMENT AND PLANNING

8-8.30 pm Dinner-
Mix veggies, 2 egg whites, crushed peanuts salad (with hung curd and olive oil dressing)
Or, Tofu saute/ tawa fry -7-8pc + a bowl of veg soup
Or, Quinoa salad (stir fried veggies, soaked and boiled quinoa ½ cup + crushed peanuts)
Or, lentil soup with palak and seasonal veg

Before bedtime- Husk with water

Other considerations-
Can make tonic water at home (soak 8-10 pudina leaves, 8-10 tulsi leaves,1 round cut cucumber, 1
round cut lemon, 2 tsp spoon chia seeds in 500 ml water)
Drink the water in sips throughout the day

Dietary supplements to use for Rheumatoid Arthititis-

 Omega 3 fish oil capsule (1000mg)

 Curcumin (Turmeric root 1”) + black pepper 2 / ½ tsp ghee
 Ginger
 Leafy vegetables (for folate content)
 Probiotics (curd / supplements)

Supplements of Zinc, Calcium, Vitamin D, Glucosamine have also been found to show positive
effects

Shimanti Chandra (HPA Nutritionist, SAI Kol)