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STANDARD MEASURES:
Date: 10/01/2011
1 tsp = 5 g
1 tbsp = 15 g
1 cup = 150 g
Upon Rising: Drink one glass of Luke warm water with 1/2lemon or Methi water or Jeera Water Without Honey or salt or sugar Pre Workouts: One glass of skimmed milk+ papaya/pear/orange/musambi. Post Workouts: One glass of Fresh fruit juice without sugar/Skimmed milk/Tender coconut/ one glass of skimmed milk
Drink a cup of tea with 2 or 3 Biscuits or 4 Diet rusks (Optional) Oil allowance is 3-4tsp/day (500ml/month)
Breakfast :8-9am
Poha 1cup / Vegetable Upma 1 cup / 2 -3Phulkas with veg sabji/3 Idlies / 2-3 Plain Dosa without oil With Green Mint/Coriander /Tomato/ Onion Chutney or Veg sandwich (Brown Bread) Without Cheese or Butter or Oat meals/Wheat flakes/Corn Flakes/Museli with glass of skimmed milk.
Tender coconut water or buttermilk or Whole fruit/Fruit juice or Veg Salads or Diet Rusks4/Fiber Biscuits with tea/Skimmed Milk.
Lunch: 1.30-2.30pm
Vegetable salads -30 minutes before or with lunch, 2 to 3 Phulkas or a small cup of rice, dhal /paneer or sambar, Curd, Buttermilk, subji (Try to include green leafy vegetables in your lunch) Evening: 4.30-5.30pm Mixed fruit salads or sprouts or Veg Sandwich (Wheat/Brown Bread) veg salads or bhel (Avoid Sev, mixture & Peanuts) Or above mentioned (Check Midday)
Dinner7-8pm:
Vegetable salads -30 minutes before or with dinner, 2-3 dry phulkas, vegetable subji, sambhar,curd, thin buttermilk (Try to include vegetables as much possible in your diet) (No Starch Veg)
Health Tips:
Try to eat slowly, savoring each bite as you go along It benefits to eat your meals on time
Should have salads with each meal Increase the intake of whole fruits & vegetable salads Increase Water intake- 3- 4lit Never skip your meals especially your Breakfast
Basic Guidelines:
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Include 2-3 or more fruits a day as fruits are rich in antioxidants which protect you from many diseases Include one serving of greens, carrots and bright color fruits and vegetables every day to get enough vitamin A
Include Fruits like Orange,Mosambi,Papaya,Watermelon,Guava,Pomegrante and pears Guava and Papaya: Top awards for Vitamin C. They are the clear winners for their high Vitamin C content. Guava is also rich in fiber which helps prevent constipation High Carbohydrate(Starch) content foods like Potato,Yam,SweetPotato should be avoided Low fat milk products should be taken like buttermilk 2 glasses, fat free yoghurt, skimmed curd 2 cups and skimmed milk 600mlshould be taken every day.
High fibre low calorie foods like green leafy vegetables; fruits; vegetable salads; whole grain cereals, sprouts and pulses can be included in the diet.
Increase the intake of raw Sprouts, as it is rich in proteins and fibre at least 50gms -100gms per day. Include good quantity of colorful fruits as it is good in antioxidants and fiber but except banana, mango, pineapple and chikoo. Cut down the number of teas and coffees (Avoid Coffee) Totally 2-3 per day Preferably Green Tea.
Foods to Be Avoided:
Bakery foods like butter biscuits and Puffs Avoid coconut in food as much as possible Avoid carbonated, Canned drinks & Preservated foods Avoid Indian sweet Avoid ice creams, chocolates & chats Avoid ghee,butter,dalda and coconut oil as called as trans-fats(Bad oils) Avoid fried foods Strictly Avoid Rice at night
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Avoid Maida and Maida products Avoid Magi and Pasta also
Should you require any clarifications, do get in touch with us. Geetha Kumar Nutritionist Snap Fitness C.V.Ramannagar
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