05-Aug-2013

25 / F
BMI =21.53Kg/ m2
Ms. ANKITA GUPTA
SPECIFIC INSTRUCTIONS :
You are advised to have 3 cereal exchanges /day between breakfast & 8 p.m and upto 1-2 pulse exchanges/day.
Please update us about your recent blood reports if any.
You may consult your Doctor before taking any supplements and vitamins.
1 Cereal exchange= 1 (med.) Roti = 1 bread slice / 1 Kulcha/ 1 idli /1/2cup (cooked) rice / 1/2cup (cooked) pasta /
1/2cup (cooked) noodles/ 1/2cup (cooked) poha/ 1 (med.) plain dosa. 1 cup= 200 ml/ {2-3 tbsp Porridge/
Oats(Uncooked)} / 2-3 tbsp Muesli / 1/4th Naan / {1/2 Pita Bread/Pockets} / 1 (med.) Bread Roll
1 Pulse exchange= 1 cup daal (pulse) / 2 medium cheela / 3 tablespoons of bhuna chana.
1 cup = 200 ml.
Include a Multivitamin (Centrum/ A-Z/Supradyl )Once Daily.
You are advised to continue with the supplements/medications you are taking.
You are advised to include a PROBIOTIC (Like Yakult) Once Daily.

GENERAL INSTRUCTIONS :
Follow principle of balance & moderation.
Eat small & frequent meals. Avoid large meals specially late into the night.
Eat your favorite food once a week.
Egg(2W+1Y)=2 Egg whites + 1 Yolk .
Fish/Chicken (100-150 gms = 1-2 pieces).
Prefer clear and home-made soups over creamy, starchy or packaged ones.
Nuts include almonds, walnuts, pistachios, cashewnuts, peanuts, pine nuts.
Take plenty of fluids(like Green tea & Water).
Salads & Raw Vegetables are free foods.You may have then in between Meals.
Avoid fried / oily foods,potatoes,colocasia(arbi),mangoes,bananas,fruit juices,sweetened beverages.
Avoid biscuits, fried snacks & namkeens.
Prefer Green tea / Tea / Coffee without sugar.
Limit sugar and refined carbohydrates.
Limit melons and watermelons (upto 1 cup).
Suggested snacks: fruits / nuts/ seeds/ roasted snacks ( cup) / roasted chana ( cup) / peanuts (12- 15) / low fat
dairy (curd / raita/ milk / lassi/ cottage cheese (paneer)).
Preferred sweets: Fresh fruits/ raisins / figs / prunes / dates / apricots / honey coated nuts / chocolate coated nuts /
gur chana (upto 3-4 tbs.) / sesame balls (2-4) / peanut balls (2-4) / dark chocolate (upto 2 pcs) / squeezed rasgulla /
sandesh / fruit yogurt/ sugar-free ice-cream/ dehydrated fruits.
Suggested Beverages: Green tea / lemon water (sugar-free)/ lassi/ low fat milk-cold coffee/ hot chocolate / smoothie
/ iced tea (sugar-free)/ sattu/ coconut water/ soups.
Watch sodium / salt intake.
Limit alcohol, as advised.
Check on dietary supplements, review, if necessary.
Maintain a regular exercise regime X 1 hour / d.

05-Aug-2013
25 / F
BMI =21.53Kg/ m2
Ms. ANKITA GUPTA


This Diet Advice Report has been generated for the exclusive and sole use of Ms. ANKITA GUPTA .This diet advice is based solely on the information provided by the client.Making duplicate copies and transfer of this document is
strictly prohibited .

Early-Morning
Warm Water + Aloe Vera gel/Juice (50ml) + Lemon/Amla Water + {Tulsi Green
Tea/ Tea/ Coffee} (w/o sugar)
Breakfast
Option 1 Buttermilk(Salted)/ Soy Milk(1 cup) + Poha(1/2 cup cooked poha with 1/2 cup
vegetables)
Option 2 Soy Milk(1 cup) + Oats(2 tbsp)/Muesli(2-3 tbsp)
Mid-Morning
Green Tea/Nimbu paani(salted)+ Fruit(1) + Nuts(7-8)
Lunch
Option 1 Salad(1-2 cups) + Vegetables(1 cup) + Dahi/Raita(1 cup) +
Chapati(1)(Multigrain/blended atta)
Option 2 Salad(1-2 cups) + Vegetables(1 cup) + Daal(1 cup) + Rice(1/2 cup)
Evening
Option 1 Green Tea/ Tea/ Coffee (w/o sugar) + Peanuts(2-3 tbsp)/ Bhuna Chana(2-3 tbsp)
Option 2 Green Tea/Tea/ Coffee (w/o sugar) + Fruit(1)
Dinner(8:0:PM)
Option 1 Salad(1-2 cup) + Vegetables(1 cup) + Daal/ Dahi(1 cup) + Chapati(1)(Multigrain/
Blended Atta)/ Rice(1/2 cup)
Option 2 Salad/Soup(1 cup) + Vegetables(1 cup) + {Paneer/Tofu(50 gms)/Soya
Nuggets(1/2-1 cup)} + Chapati(1)(multigrain/blended Atta)/
Toast(1)(multigrain/wholewheat/oat)/Rice(1/2 cup)
Post-Dinner
Green Tea + Nuts(8-9)