Name: Mithoon Padmanabhn

Age: 37
BMI: 35.22
Weight: 105.4
Diet Preference: Non-Vegetarian
Nutritionist Name: monisha.crasto@healthifyme.com

06:30 AM

Lemon in Warm Water(1 glass) Chia Seeds(2 teaspoon)

08:00 AM

Steamed Idli(3 idli) Tur Dal Sambar(1 katori) Boiled Egg White(1 egg white)
or

Brown Bread(2 slice) Peanut Butter(2 tablespoon)

or
Oats(50 grams) Toned Milk(1 glass) Boiled Egg White(1 egg white)
or

Millet Muesli(30 grams) Toned Milk(1 glass) Almond(5 almond) Peanut Butter(2 teaspoon)
or
Oats(30 grams) Toned Milk(1 glass) Dates(2 small date, pitted) Walnut(3 piece (Half of one))
or
Wheat Bread(3 slice) Shredded Chicken Dry(0.5 katori) Cucumber(1 cup slices)

10:00 AM

Papaya(1.5 cup 1" pieces) Soaked and peeled almonds(2 piece)

or
Apple(1 small (2-3/4" dia)) Soaked and peeled almonds(2 piece)
or
Guava(2 fruit, without refuse) Soaked and peeled almonds(2 piece)
or
Orange(1 fruit (2-5/8" dia)) Soaked and peeled almonds(3 piece)
or

Pear(1 small) Soaked and peeled almonds(2 piece)

or
Pomegranate(0.5 cup) Soaked and peeled almonds(2 piece)
or
Watermelon(2 cup, diced) Walnut(2 piece (Half of one))

11:15 AM

Boiled Egg White(1 egg white)

02:00 PM

Cooked Brown Rice(1 katori) Sambar(1 katori) Cucumber Salad(1 katori) Curd(1 katori)
or
Lemon Rice(1 katori) Cucumber Salad(1 katori) Paneer Tikka(1 tikka) Curd(1 katori)
or
Foxtail Millet Cooked(1.5 katori) Tur Dal Sambar and Mixed Vegetables(1 katori) Beetroot Palya(1 katori) Curd(1
katori)
or
Foxtail Millet Cooked(1.5 katori) Chicken Dry(0.5 katori) Cucumber Salad(1 katori) Red rasam(1 katori) Beetroot
Salad(1 katori)
or
Cooked Kodo Millet(1.5 katori) Drumstick Sambar(1.5 katori) Curd(1 katori) cucumber with carrots and lemon(1
katori)
or

Cooked Kodo Millet(1.5 katori) Chicken Curry(1 katori) Cucumber Salad(1 katori) Neer Majjige(1 glass)
or
Cooked Rice(1 katori) Tomato Drumstick Rasam(1 katori) Curd(1 katori) Carrot Capsicum Salad(1 katori)

03:00 PM

Green Tea(1 tea cup)

04:00 PM

Boiled Chana Chaat(1 katori)

or
Brown Bread Paneer Sandwich(1 sandwich)
or
Boiled Moong Chaat(1 katori) Tender Coconut Water with Pulp(1 serve)
or

Bhel Without Sev(1.5 katori) Tender Coconut Water with Pulp(1 serve)

05:00 PM

Tea with milk, without sugar(1 cup)

08:00 PM

Oat Meal Porridge (1 bowl) Boiled Peas(1 cup)

or
Besan Oats Cheela(3 piece) Tomato Peanut Chutney(3 tablespoon) Beetroot and Carrot Salad(1 katori)
or
Foxtail Millet Cooked(1 katori) Curd(1 katori) Rajma and Chickpea Salad(1.5 katori)
or
Foxtail Millet Cooked(1 katori) Palak Moong Dal(1.5 katori) Carrot Raita(1.5 katori)
or
Foxtail Millet and Greem Gram Dosa(2 dosa) Tur Dal Sambar(1 katori) Carrot Sprouts Salad(1 katori) Curd(1 katori)
or
Oats Spinach Roti(2 piece) Cucumber Tomato Salad(1 katori) Moong Dal Sambhar(1 katori)

10:00 PM

Amla Cucumber Juice(1 cup) Flax Seeds(1 tsp, whole)

NOTES

Rules to follow:
A. All the meals are important. Do not miss any meals.
B. Quantity and quality of the food plays its role to achieve our goals.
C. Diet and exercise must go hand in hand.
D. Timely intakes are important.
E. Always include vegetables in the form of subzi, salad, curries, dhal etc.
F. Consume fruits preferably at the day time and they are rich in anti-oxidants that helps in metabolism.
G. Drink 3 litres of water per day.
H. Never starve as this could results in binge eating.
I. Start your day with detox water without fail.
J. Use maximum of 4 teaspoons of oil per day and avoid sugar as much as possible.
K. If you really crave for a cheat meal (sweets, burger, chines, pizzas) you could have once in a week for a meal only. But I will qu
estion.
L. Avoid processed food, preserved food, high salt intake, sugar etc.
M. Chew your food thoroughly so that the digestion becomes easier.
N. Include proteins in the form of dhal, curd, egg whites, skimmed milk etc.
O. Last but not least develop a strong will to say NO to the junk.
Dietary guidlines for Urecemia:

Weight loss is the primary key in reducing high uric acid levels.
Diet should Include:
Fruits with their fiber and vegetables
Complex carbs like oats, whole grains and whole pulses
Vitamin C is excellent for uricemia, thus include lemon on daily basis
Berries and green tea is beneficial

Avoid:
organ meat, sea food, alcohol, sugars, packaged and preserved foods, bakery foods like biscuits,buns, breads etc.
Deep fried foods and fattening products like pooris, paranthas, mathris, murruku.

Dietary guidelines for Hypertension:

· Track What You Eat

· Be aware of alcohol intake. Alcohol can increase your blood pressure, as well.
· Avoid Salt (Sodium)
A high-sodium diet increases blood pressure in many people. In fact, the less sodium you eat, the better blood pressure control y
ou might have.
· To lower the sodium in your diet, try these suggestions:
Aim for less than 2,300 milligrams (about 1 teaspoon of salt) each day. Ask your doctor if you should go lower, to 1,500 milligra
ms.
Read the nutritional facts label on every food package.
Select foods that have 5% or less of the “Daily Value” of sodium.
Avoid foods that have 20% or more Daily Value of sodium.
Avoid canned foods, processed foods, lunch meats, and fast foods.
Use salt-free seasonings.

· Know What to Eat

Potassium, magnesium, and fiber, on the other hand, may help control blood pressure. Fruits and vegetables are high in potassi
um, magnesium, and fiber, and they’re low in sodium. Stick to whole fruits and veggies. Juice is less helpful, because the fiber is
removed. Also, nuts, seeds, legumes, lean meats, and poultry are good sources of magnesium.

· To increase the amounts of natural potassium, magnesium, and fiber you take in, select from the following:
Apples, apricots, bananas ,broccoli, carrots, green beans, dates, grapes, green peas, mangoes,melons,oranges,peaches,pineap
ples,raisins,spinach,strawberries,tomatoes,yogurt (fat-free)

Dietary guidelines for Cholesterol:

Limit foods with cholesterol. If you are trying to lower your cholesterol, you should have less than 200 mg a day of cholesterol. C
holesterol is in foods of animal origin, such as liver and other organ meats, egg yolks, shrimp, and whole milk dairy products.
A. Eat plenty of soluble fiber. Foods high in soluble fiber help prevent your digestive tract from absorbing cholesterol. These food
s include
1.Whole-grain cereals such as oatmeal and oat bran
2. Fruits and vegetables
3. Legumes such as kidney beans, lentils, chick peas, black-eyed peas, and lima beans

B. Eat lots of fruits and vegetables. A diet rich in fruits and vegetables can increase important cholesterol-lowering compounds i
n your diet.

C. Eat fish that are high in omega-3 fatty acids. These acids won't lower your LDL level, but they may help raise your HDL level.
They may also protect your heart from blood clots and inflammation and reduce your risk of heart attack. Fish that are a good so
urce of omega-3 fatty acids include salmon, tuna (canned or fresh), and mackerel. Try to eat these fish two times a week.

D.Limit the amount of sodium (salt) that you eat to no more than 2,300 milligrams (about 1 teaspoon of salt) a day.

E. Limit alcohol. Alcohol adds extra calories, which can lead to weight gain. Being overweight can raise your LDL level and lower
your HDL level.
QUANTITY HELP

Katori Small Bowl Tea Cup Bowl Cup Glass Large Glass
150ml 150ml 180ml 350ml 250ml 250ml 350ml