For Indian Food Plan...
2000-calorie diet plan idi..
every 1.5 to 2 hours gap lekunda edokati tintaane undaali..
morning levaganey on the bed or pallu tomaganey ;) .. 4 biscuits or a banana.
Breakfast -- 3 idlis with sambar/2 dosas with sambar/1 boiled egg with 2 slices of whole wheat bread/1 bowl poha/1 bowl upma.
1 hour gap -- Milk with 8 to 10 soaked almonds (de skinned)
1.2/1 hour gap -- 1 fruit (restrict papaya, pineapple) or a glass of fresh squeezed juice.
every 1.5 to 2 hours gap lekunda edokati tintaane undaali..
morning levaganey on the bed or pallu tomaganey ;) .. 4 biscuits or a banana.
Breakfast -- 3 idlis with sambar/2 dosas with sambar/1 boiled egg with 2 slices of whole wheat bread/1 bowl poha/1 bowl upma.
1 hour gap -- Milk with 8 to 10 soaked almonds (de skinned)
1.2/1 hour gap -- 1 fruit (restrict papaya, pineapple) or a glass of fresh squeezed juice.
Lunch -- 1 bowl salad
1 bowl rice/2 chapatis with 1/2 bowl rice
1 katori dal/sambar/2 pcs of chicken
2 katori veg
1 katori curd
mid meal snack.. bowllo nuts vesukuni all types, non-roasted badam/pista/walnut/dates/kismis etc.. 5 of each.. or anything you like to eat carrot pieces..
Evening Snack -- palak soup/mix veg soup (home made).
1/1.5 hours -- 4 multigrain biscuits/whole wheat biscuits/sprouted moong/anything with besan in it
1 hour later -- fruit..
Dinner -- same as lunch...
Bedtime -- 1 glass milk..
1 bowl rice/2 chapatis with 1/2 bowl rice
1 katori dal/sambar/2 pcs of chicken
2 katori veg
1 katori curd
mid meal snack.. bowllo nuts vesukuni all types, non-roasted badam/pista/walnut/dates/
Evening Snack -- palak soup/mix veg soup (home made).
1/1.5 hours -- 4 multigrain biscuits/whole wheat biscuits/sprouted moong/anything with besan in it
1 hour later -- fruit..
Dinner -- same as lunch...
Bedtime -- 1 glass milk..
Response 2
For those in US
Pregnancy Diet Plan
Meat/protein group - 6ozs total per day
Includes :
Red Meat
Poultry (remove skin)
Fish
Egg
Cooked Beans
Nuts
Peanut Butter
Serving size: 1 Egg, ½ cup cooked beans or ½ T peanut butter or 1oz of meat
Grain group - 6 to 11 servings per day
Includes :
Whole Grain Breads
High Fiber Cereal - look for 5gm of fiber per servicing
Whole Wheat Pasta
Oatmeal
Whole Wheat Crackers
Brown Rice
Serving size: 1 slice of bread, ½ bagel, 1oz of cereal, 5-6 whole wheat crackers, 2 ozs cooked pasta or ½ cup of cooked grains
Vegetable group - 3 to 5 servings
Includes :
Dark green leafy vegetables (spinach, leaf or romaine lettuce, collards or other greens)
Deep yellow vegetables (squash, carrots, pumpkin)
Others (tomatoes, cabbage, peppers, green peas, green or yellow beans, broccoli)
Serving size: 1 cup of leafy green vegetable, ½ cup of the others
Fruit group - 2 to 4 servings
Includes:
Citrus - oranges, grapefruit, tangerines
Strawberries
Melons
Mangoes
Apples, Bananas, Peaches
Serving size: 1 medium apple, orange or banana, ½ diced fruit or ¾ cup of fruit juice.
Milk group - 3 or more servings
Includes:
Low fat yogurt
Hard cheese
Milk
Serving size: 1 cup of milk or yogurt, 1 ½ oz cheese.
Response 3
Here is the List:
TO Improve Appetite :
Eat Small Frequent meals
Plan small frequent meals; keep snacks on hand . Left over makes great snacks.
Drink Liquids at the end of your meal rather than during the meal . Coffee. tea, broths. etc.. will fill you up without giving you the advantage of nutrient-rich calories. Serve Color food...
Rely on favorite foods during time when appetite is very poor , and avoid foods not well tolerated.
Eat heaviest meal at noon or breakfast rather than at night .
Select Satisfying nutritious meals when feeling good .
Try to eat number of servings listed here .
Fruits
2-4 servings
Eg: 1 apple, 1 pear , 1 orange , 1 banana , 1 peach , 1 slice melon 1/2 cup fruit cocktail , 1/2 cup canned peaches , 1/2 grape fruit.
Vegetables :
3-5 servings"
1 baked potato
1 cup lettuce
1/2 cup carrots
1/2 cup tomato
1/2 cup broccolo
1 cup cabbage
1 cup green beans
Grains and Cereals
6-11 servings
Eg: 1 slice bread
1/2 cup rice
1/2 cup noodles
1 piece corn bread
1 cup cereal
Dairy
2-3 servings
Eg:
1 cup milk
2 slices cheese
1 cup choclate milk shake
1 cup yogurt
1 cup cottage cheese
1 cup icream
1 cup frozen yogurt.
1 cup butter milk
Protein :
2-3 servings :
1 egg
1 piece chicken ( iam a veggie , so dont follow this )
1/2 cup beans
Fluids :
8 or more cups
Water
Diluted Juices :
Apple , Orange , Grape , Cranberry
Lemonade,
Tomato juice
Mineral water ,
Clear Soups .
SO here is the big list..
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