THE WELL BALANCED DIET :

Items not to be eaten :

1. Fast food
2. oily snacks
3. desserts
4. table sugar ( to be taken if family has diabetes)
5. table salt (to be taken if family has thyroid)
6. mid meal snacks
7. sugar treats and biscuits
8. Bread
9. paratha
10. bananas
11. mangoes and other high sugar fruits
12. butter / ghee
13. buns in the form of burgers or pao bhaaji
14. kulcha
15. pakoda
16. samosa

Items necessary :

1. apple
2. paneer
3. 2.5 – 3 litres of water
4. roti / chappati 7 – 10 in a day
5. milk – 500 ml a day
6. chicken (un oily)
7. soyabean and other forms of protein

A BALANCED DIET :

Breakfast 8 – 9 am

1. 2 rotis + paneer + Glass of milk + 1 apple

OR

2. brown / daliya bread + item of choice + glass of milk + 1 apple

Lunch : 1 – 2 pm

1. 3 – 4 rotis + 1 bowl vegetables + 2 bowls dal + salad

rice to be avoided, if necesaary then only 1 bowl of boiled rice is permissible.

No sweets.

Water is necessary

Evening : 4 pm

Dhokla, khandwi, soyabean, tawa paneer if snacks are necesaary.

1 fruit + 1 glass of milk

Exercise – 7 – 8 pm + a glass of milk

Dinner : 9 – 10 pm

2 – 3 rotis + vegetables + salad + dal.

No rice, rotis can be avoided if you sleep early or you wish to lose weight faster.

Water to be intook after every 1.5 hours.

If the exercise makes you feel very tired then a glass of milk and a banana should be taken 1.5 hours before you start your exercise. It is an energy booster and better than anything else.