HINDUSTAN WELLNESS
Name : Mr. KUNAL SINGH
Diet Profile : (Lipid (Non veg))
Calories Intake : 1600 kcal
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Dear Mr. KUNAL SINGH,
Congratulations on taking the first step towards a leading a healthier and fitter life by choosing
Hindustan Wellness as your health partner.
As per the information provided by you, your BMI is 21.41 indicating your weight is in the Normal
weight category for adults of your height. Being Normal weight reduces your risk of developing serious
health conditions such as high Blood Pressure, Heart Disease and Diabetes. You are a Non-vegetarian.
Therefore, I am suggesting a 1600 kcal diet plan that will help you improve your dietary pattern and
health vis-à-vis above mentioned health concerns.
To stay healthy, embrace healthy eating and lifestyle choices and maintain a food diary to track your
nutrition and calorie intake.
Standard Measurements:
Measure Approximate Measure Approximate
quantity quantity
1 glass 240 ml 1 katori daal 30 grams
1 katori 100-150 grams 1 fruit 80 - 100 grams
1 tbsp 15 ml 1 plate cooked rice 150 grams
1 tsp 5 ml 1 cup cereal flakes 1 fist
1 chapatti 25 - 30 grams
DIET PLAN
(Lipid (Non veg))
1600 KCAL DIET PLAN
MEAL/ TIME MENU TO AVOID
1600Kcal
EARLY Avoid Empty
MORNING stomach tea and
(6.30 a.m.- Overnight Soaked Nuts & Seeds (2 Walnut + 2 Almonds +
5gm Mix Seeds) coffee only
7.30a.m.)
1 bowl milk Dalia/milk oats/cornflakes (use skimmed or
double toned milk) + 1 toast (multigrain) or 2 egg whites egg
omelet (use multigrain bread)
Or
BREAKFAST See the list
(8.30 a.m.- 2 veg idly+ Sāmbhar mention below
9.30a.m.)
Or
2 Mung dal cheela/2 besan cheela/1 veg stuffed multigrain
chapatti (without ghee)/2 egg white chapatti roll + 1 cup
buttermilk
MIDMORNING Avoid
(11 am to 1 bowl fruit chat+ SOAKED 4 almond+ 2 walnut carbonated
12noon) drinks and juices
Avoid salad
2 chapatti (without ghee) + 1 bowl veg+ 1 bowl dal/fish dressing with
curry+1 bowl curd+ salad mayonnaise and
LUNCH (2 p.m.- Or cream
3p.m.) Avoid adding
Dal/chole/chana/rajma/soybean curry/fish curry/chicken extra ghee on dal
curry/paneer curry+ rice+ salad+1 bowl curd and over
chapattis
1 glass coconut water+ channa murmura roasted
EVENING TEA namkeen/makhana/veg poha/veg upma.
(4.30 p.m.- Avoid bakery biscuit
5.30p.m.) Or and packed namkeen
1 veg sandwich (multigrain bread)
2 multigrain chapatti+ 1 bowl sabji+ salad
DINNER
(8p.m.- Or · See the list mention
9.30p.m.) below
Khichdi+ curd + salad
BED TIME Skimmed milk Desserts
(10.30p.m)
Healthy guidelines
1. Avoid oily, fried, junk, packed, processed food and Maida products.
2. Avoid sugary drinks, sodas, cold drinks and packed and canned juices.
3. Eat small and frequent meals.
4. Drink plenty of water approximately 12-15 glasses of water i.e. 2.5- 3 liters per day.
5. Regular exercise for 30-45mins.
6. Recommended visible fat is 3-4 tsp. per day i.e. 15-20gms.
7. Avoid red meat, mutton; include chicken, fish and egg whites.
8. Do not deep fry non veg while cooking, opt for healthy methods like grilling, roasting, steaming, boiling
etc.
9. In chicken- Include chicken breast (liver once or twice in a month).
10. In fish- include salmon, tuna, rohu, catla, prawns etc.
Drink plenty of water, even if you are not thirsty and also include sugar free cranberry and pomegranate
juice.
Do eat blueberries, strawberries and cranberries, grapefruit etc.
Include probiotic like plain Greek yoghurt, yakult, buttermilk, curd.
Don’t drink coffee, tea or caffeine until the infection is gone.
Don’t eat spicy food.
Don’t eat lot of acidic fruit like oranges, lemon, mosambi.
Dietary guidelines
Food Allowed Avoid
Dairy
Low fat milk, curd and paneer Full cream milk and products
Snacks
Roasted makhana, airpoped popcorn, Packed namkeens, bakery
roasted channa murmura, fiber biscuits, cakes, pastry,
digestive biscuit, dhokla. patties, samosa, and
semolina (suji) products.
Oils flaxseed, sunflower, ricebran, mustard Coconut, palm, butter,
margarine.
General instructions
Take small frequent meals. Do not skip breakfast. Eating breakfast every day will help you have
energy as well as steady blood sugar levels. During the day opt for smaller serving sizes and
increase the frequency of meals.
Eat variety of fresh & seasonal fruits and vegetables to ensure a balanced diet.
Drink plenty of water, at least 10-12 glass per day and limit beverages (carbonated/ artificially
sweetened, alcohol etc.) to once a week.
Regular exercise for 40 minutes at least 5 days a week, unless otherwise prescribed by a
physician.
Choose foods rich in fiber like wholegrain attas, multigrain breads, cereals, brown rice etc., unless
otherwise advised by the doctor/dietician.
Limit junk foods and takeaway foods, like burgers, pizza, chips, potato wedges, pastries etc.
Limit salty, fatty and sugary foods, such as crisps, cakes, pastries, biscuits, and chocolate, to once
a week.
Avoid sleeping immediately after lunch or dinner.
Guidelines
Foods to Include Foods to Avoid
Fresh vegetables and raw whole Organ meat like liver, kidney, brain, egg yolk.
fruits
Whole grain cereals and breads Saturated fats like butter, ghee, Vanaspati
Salads (raw and boiled
vegetables) Alcoholic drinks, Aerated drinks
Soups and lemon juices Strongly flavored vegetables whenever possible.
Toned/ Skimmed milk Fried foods like pooris, pickle, parantha, samosa, patties, burger,
mathris
Cakes , pastries, chocolate, jam, jellies,bournvita, horlicks
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