DIET CHART (HIGH FIBRE, LOW FAT AND LOW CARBOHYDRATE DIET )

FOODS AVOIDED:-

• MILK: Full cream milk and its products like Market Paneer, Khoya and processed cheese
  
  
• FATS AND OILS: Cream, Butter, Margarine, Desi ghee, Dalda and Coconut oil.
  
  
• CEREALS: Refined Cereals like Maida, Sagoo, Cornflour, Arrowroot and its products
  
  
• FRUITS: Cheeku,Banana,Mangoes,Lichi,Grapes,Raisins,Peanuts,Avoid Dry Fruits& Peanuts if Overweight as well.
  
  
• VEGETABLES: Potatoes,Arbi,Shakkarkandi,Chukander And Kachalu.
  
  
• SWEETS: Sugar,Gud,Honey,Jams,Murabbas and its products.MEATS: Red meats, Organ Meats like Liver,Kidney,Heart,etc.Pork, Salami Egg Yolks.
  
  
• DRINKS: Ice cream, Soda, Thick shakes, Cold drinks, Tinned Juices, Fresh Juices, and Coconut milk.
  
  
• MISCELLANEOUS: Avoid Pickles and Chutneys in excess oils, Tinned products, processed foods, Coconut chutney, Ajino-motto, fast foods.

FOODS ALLOWED :-

• MILK AND MILK PRODUCTS: Skimmed milk and its products from 500ml to 750ml per day.

• FATS: Use oils in combination of Mustard Oil, Corn oil, Olive oil, Rice bran oil, Kardio, Sunflower oil, Sesame oil and Soya bean oil.

• CEREALS AND PULSES: Barley, Wheat Bran, Whole wheat, Soya flour, Brown rice, Oatmeal, Porridge, Rajmah, Channa, Whole dals.

• SALADS: As a rule eat Cucumber, Tomato, salad leaves, Onion, Raddish, Kakdi, before meals.

• VEGETABLES: Leafy vegetables, cabbage, Ghiya, Tinda, Brinjal, Bittergourd, Pumpkin, Cauliflower, and Brocolli.

• MEALS: Lean cuts of Chicken, Fish, and Egg white can be taken.

• DRINKS: Fresh lime, Clear Soups, Diluted lassi, Green Tea, Lemon tea, and Lemon soda.

• MISCELLANEOUS: Lemon, mint, Coriander, Cinnamon, Methi Dana, are good for every days consumption.

SAMPLE MENU :-

• BREAKFAST: Breakfast Cereal: 30gms(Cornflakes, porridge, Wheatflakes, Oatmealsetc.) Or Brown Bread/Missiroti: 2 slices, Chutney: 1-2 Tsps (Use home made chutneys) or Boiled/Scrambled Egg white: 1-2 eggs.

• MID MORNING: Fresh Fruits: 1 exchange.

• LUNCH: Salad: 1 plate, CHAPATI: 2, DAL: 1 Bowl, VEGETABLES: 250gms(1 bowl), CURD: 1 Bowl.

• EVENING TEA: 1 cup (Green/Lemon/Normal) Moong Dal sprouts/Roasted Channas: 30 gms Or Rusk/Biscuits: 2-3.

• DINNER: Vegetable Soup: 1-2 Cups or Clear Chicken soup: 1 cup, Chapati: 2, Vegetables: 250 gms, Sabut dal; 30 gms, Paneer 50 gms or Chicken/Fish: 100 gms.

Cooking oil per day is not more than 15-20gms

NOTE: TO MAKE YOUR FOOD PALATABLE, USE SPICES LIKE ELAICHI, DALCINI, PUDINA, DHANIA, LEMON JUICE, GARLIC, TAMARIND, TOMATOES etc.

COMPOSITION OF HIGH FIBRE WHEAT FLOUR:

KILO CALORIES PER 100 GRAMS OF COMMON FRUITS: