Anti obesity diet tips and sample diet chart

Cooking Tips :

Method of Cooking   :   Roasting, Grilling, Sautéing on non- stick cookware,        

                                        Microwave Cooking is preferred 

Check Oil consumption:  450-500 ml/person/month

Corn oil, rice bran oil, sunflower oil, safflower oil can be used in   rotation. Some oil spray is also available in market.   

                                                               

Counseling Tips   :  1. Low fat milk should be preferred. (AMUL-TAAZA AND

                                            SHAKTI is low fat milk)

2. Whole cereal, whole pulses, pulse with husk and legumes    should taken frequently.ex- moong, desi chana(kathol)

3. Low calorie fruits & veg should be consumed.

 Veg-. leafy veg.,tomato, cucumber, raddish, cabbage,turnip,  lauki etc.

Fruits- water/Musk melon,Papaya,Apple,Orange,Mausambi etc.

4. Have small and frequent meals.

5.Avoid nibbling and binging on foods.

 FITNESS TIPS 
 EXERCISE.
Choose Aerobic Exercises which helps in increasing the BMR and hence the Energy Expenditure. High Intensity Cardio for 30-45 min. is essential for significant weight loss effect
Jogging, Stair Climbing, Cycling, Brisk walking, treadmill exercises are the best Aerobic exercises In a treadmill Aerobic exercise about 10-12 calories are burned every minute if performed at high intensity. High Intensity Aerobic exercises burn up to 400 calories per hour.    
        Morning is the best time for Cardio as the carbohydrates are minimum at this time.
   Yoga

·       Sun Salutation (Surya Namaskar)

·       Flow Yoga      (Vinyasa )

·       Power Yoga

Make sure to drink plenty of water before and after Exercise or Yoga So that you don’t get dehydrated.

Sample Diet Plan

TIME	MENU	AMOUNT	Remarks
Early Morning (6 am to 6.45 am)	Lukewarm water with ½ cut Lemon	1 glass	Exercise/yoga 30-45 min
7.30 am	Tea/milk    Khakhra/toast/Marie – oats/Digestivebite Biscuit	1 cup 2 No.	Use low fat milk
Breakfast (8.30am to 9 am) (Any one among these)	Veg.Poha/Upma/Veg.Sandwich/Fermented Foods like Idli with Chutney, Dhokla etc Oats porridge/Veg.Dalia or Sweet Dalia / Sprouts/  Milk(tonned) + 3 tbsp of Cornflakes+Mueselli+Oats(Breakfast cereal)	1 small plate 2 No. 1 bowl 200 ml	*Eat Suji based food items. Avoid Maida based food items. *Take wheat Bread for sandwich. *Eat Sprouts thrice in a week in your Breakfast *This prepared Breakfast Cereal is easily available in the local shops.
Mid Morning (11 am)	Green Salad/Clear Veg Soup/Daal soup	1 plate/1 glass	Add sprouts and lemon in salad. This enhance Iron content in your diet)
Lunch (12.30 pm to 1 pm)	Plain Chapati(thin) Daal/Dahi Boiled Veg	3 No. 1 bowl 1 bowl	Add Soyabean flour or Ragi flour in Wheat flour. Eat one cereal (Grains)and one protein(milk/daal/pulse)
	OR, Boiled Rice(Starch free) Pulse (Desi Chana/chola/Moong Daal/Rajmah/Soyabean)	1 big bowl	Eat boiled rice in exchange of 2 chapati
After lunch	Lukwarm water with lemon	½ glass	This will helps in mobilization of stub fat.
Evening Snack (3.30-4pm)	Take one whole Fruit Apple/papaya/watermelon/orange/mausambi are good options	1 big bowl of Mix fruit is better option.	No fruit juice NO BANANA/CHICOO/MANGO/ NO DRYFRUITS CAN TAKE ALMONDS-5 OR WALLNUT,1-2
	OR,
	Roasted Snack	1 small bowl	Poha/mamra/khakhra Or,Tea with Toast or  Biscuit(whole grain Biscuit is better option) Can be taken.
	OR,
5-5.30 pm	Veg sandwich/paneer grilled sandwich/Roasted Snack/oats bhel	2 slice	Can spread peanut butter, potato or a little paneer
6.30 to7 pm	Fitness session		30 min. Brisk walk or Yoga Aasans will be beneficial. If you are fond of sport, play any of the sport.
Before Dinner (7.30pm to 8 pm)	Salad/soup	Ample amount
Dinner 9pm	Veg. Dalia /oats porridge	1 plate	Dinner should be light.
	OR,
	Plain Chapati(thin) Boiled veg	3 1 bowl	Can take 1 Glass(150 ml) toned Milk if you feel hungry
	Or,
	Missi Roti Boiled veg. or Curd	2 1 bowl	Add soyabean flour and Ragi flour in wheat flour
No post Dinner			No sweet items

Follow Detoxify Diet for two consecutive days twice a month.
For whole Day, eat lots of fruits(take whole fruits rather than juice) like Orange, Mausambi, Apple, Papaya ,Black Grapes, Strawberries ,lemon tea or black tea, lemon-water, Salads, Veg soup (Clear Soup), carrot juice, beet juice.  
    Also, drink as much water as you can. Lukewarm water will be more beneficial.




Smriti Mishra
Registered Dietitian
www.smritimishra.com

Diet in Diabetes

                          Diet Tips for Diabetes Mellitus                  

   

   

Level-1

ü  Choose whole grain foods over processed grain products.

ü  Include dried beans (like kidney or pinto beans) and lentils into your diabetic diet meal.

ü  Include fish in your meals 2-3 times a week.

ü  Choose lean meats like cuts of beef and pork that end in "loin" such as pork loin and sirloin.

ü  Choose non-fat dairy such as skim milk, non-fat yogurt and non-fat cheese.

ü  Choose water and calorie-free "diet" drinks instead of regular sugar-sweetened drinks.

ü  Choose liquid oils for cooking instead of solid fats that can be high in saturated and trans fats.

ü  Eating too much of even healthful foods can lead to weight gain. Watch your portion sizes.

ü  Cut back on high calorie foods like chips, cookies, cakes, and full-fat ice cream in your diabetic meal.

Level -2

ü  Include fibers in diet.

Source- Oats, Dalia, cornflakes, whole fruit-Mausami, Orange, Apple, papaya

ü  Take whole Cereals and whole pulses. Ex. Whole wheat flour, Moong Daal with Husk, Desi chana, sprouts.

ü  Select the food having Lower Glycemic Index(GI)

              Low GI = 55 or less
              Medium GI = 56 - 69
              High GI = 70 or more

      

Breakfast Cereal Low GI All-bran (UK/Aus) 30 All-bran (US) 50 Oat bran 50 Rolled Oats 51 Special K (UK/Aus) 54 Staples Low GI Wheat Pasta Shapes 54 New Potatoes 54 Meat Ravioli 39 Spaghetti 32 Tortellini (Cheese) 50 Egg Fettuccini 32 Brown Rice 50 Buckwheat 51 White long grain rice 50 Pearled Barley 22 Sweet Potatoes 48 Instant Noodles 47 Wheat tortilla 30 Medium GI Basmati Rice 58 Couscous 61 Cornmeal 68 Taco Shells 68 Gnocchi 68 Canned Potatoes 61 Chinese (Rice) Vermicelli 58 Baked Potatoes 60 Wild Rice High GI Instant White Rice 87 Glutinous Rice 86 Short Grain White Rice 83 Tapioca 70 Fresh Mashed Potatoes 73 French Fries 75 Instant Mashed Potatoes 80

Bread Low GI Soya and Linseed 36 Wholegrain Pumpernickel 46 Heavy Mixed Grain 45 Whole Wheat 49 Sourdough Rye 48 Sourdough Wheat 54 Snacks & Sweet Foods Low GI Slim-Fast meal replacement 27 Snickers Bar (high fat) 41 Nut & Seed Muesli Bar 49 Sponge Cake 46 Nutella 33 Milk Chocolate 42 Hummus 6 Peanuts 13 Walnuts 15 Cashew Nuts 25 Nuts and Raisins 21 Jam 51 Corn Chips 42 Oatmeal Crackers 55 Medium GI Ryvita 63 Digestives 59 Blueberry muffin 59 Honey 58 High GI Pretzels 83 Water Crackers 78 Rice cakes 87 Puffed Crispbread 81 Donuts 76 Scones 92 Maple flavoured syrup 68 Legumes (Beans) Low GI Kidney Beans (canned) 52 Butter Beans 36 Chick Peas 42 Haricot/Navy Beans 31 Lentils, Red 21 Lentils, Green 30  Pinto Beans 45 Blackeyed Beans 50 Yellow Split Peas 32 Medium GI Beans in Tomato Sauce 56

Vegetables Low GI Frozen Green Peas 39 Frozen Sweet Corn 47 Raw Carrots 16 Boiled Carrots 41 Eggplant 15 Broccoli 10 Cauliflower 15 Cabbage 10 Mushrooms 10 Tomatoes 15 Chillies 10 Lettuce 10 Green Beans 15 Red Peppers 10 Onions 10 Medium GI Beetroot 64 High GI Pumkin 75 Parsnips 97 Fruits Low GI Cherries 22 Plums 24 Grapefruit 25 Peaches 28 Peach, canned in natural juice 30 Apples 34 Pears 41 Dried Apricots 32 Grapes 43 Coconut 45 Coconut Milk 41 Kiwi Fruit 47 Oranges 40 Strawberries 40 Prunes 29 Medium GI Mango 60 Sultanas 56 Bananas 58 Raisins 64 Papaya 60 Figs 61 Pineapple 66 High GI Watermelon 80 Dates 103 Dairy Low GI Whole milk 31 Skimmed milk 32 Chocolate milk 42 Sweetened yoghurt 33 Artificially Sweetened Yoghurt 23 Custard 35 Soy Milk 44 Medium GI Icecream 62

1.     Say NO  to all preserved or packet foods

2.     Include Methi, Karela, Lauki, Oats, Dalia, sprouts,Soyabean more frequent in the diet.

3.     The more you eat fibre (Salad, oats, Dalia etc),the lesser will be your TG level.

4.     If you had have any Heavy meal or more oily food, have a glass of Lukewarm with with lemon after lunch or Dinner

5.     If you like to have Biscuits, don’t go for any cream or Bakery Biscuit, eat whole grains biscuit or Oats biscuit. Marie-Oats or Digestive bite, Nuriechoice biscuits are available.

Once you are used to with the level -2,step up to level 3.This is the time when you have to take care of the carbohydrate in the diet. So, Count your carbs intake.

Level – 3

Count your Carbohydrate in each meal. The average adult can have anywhere from nine to 12 carbohydrate exchange servings a day. Each exchange has 15 gms of Carbohydrate. Limit carbohydrate at breakfast to 30–40 g, at lunch to 45 g, and at dinner (+post Dinner) to 60 g

Foods that contain carbohydrate are:

·        starchy foods like bread, cereal, rice, and crackers

·        fruit and juice

·        milk and yogurt

·        dried beans like pinto beans and soy products like veggie burgers

·        starchy vegetables like potatoes and corn

·        sweets and snack foods like sodas, juice drinks, cake, cookies, candy, and chips

Non-starchy vegetables have a little bit of carbohydrate but in general are very low.

For example there is about 15 grams of carbohydrate in:

·        1 small piece of fresh fruit (4 oz)

·        1/2 cup of canned or frozen fruit

·        1 slice of bread (1 oz) or 1 (6 inch) tortilla

·        1/2 cup of oatmeal

·        1/3 cup of pasta or rice

·        4-6 crackers

·        1/2 English muffin or hamburger bun

·        1/2 cup of black beans or starchy vegetable

·        1/4 of a large baked potato (3 oz)

·        2/3 cup of plain fat-free yogurt or sweetened with sugar substitutes

·        2 small cookies

·        2 inch square brownie or cake without frosting

·        1/2 cup ice cream or sherbet

·        1 Tbsp syrup, jam, jelly, sugar or honey

·        2 Tbsp light syrup

·        6 chicken nuggets

·        1/2 cup of casserole

·        1 cup of soup