Answer: You can follow the chart 1. Pre-Breakfast Snack: · A glass of plain cow’s milk · Almond milk · Milkshake · Apple juice · Tomato juice · Dry fruits 2. Breakfast: · Bowl of fruits · Wheat rava upma with lots of vegetables · Poha with lots of vegetables · Oats porridge · Whole wheat toast with butter and omelet · Vegetable omelet · Paranthas with fillings of spinach, dal, potatoes, carrots, beans, cottage cheese, cheese with curd · Mixed bean cutlet or patties · Some fruits to go along with the breakfast such as apricots, dates, sweet fig, banana, oranges · Cheese toast or cheese and vegetable sandwich · Vegetable handvo · Rice sevai with lots of vegetables 3. Mid-Morning Snack: · Tomato soup · Spinach soup · Creamy spinach soup · Carrot and beet soup · Chicken soup 4. Lunch: · Roti with choice of dal, vegetable and a bowl of curd · Parantha with dal and a bowl of curd · Carrot and peas parantha with a bowl of curd and some butter · Jeera or pea rice with raita · Rice, dal and vegetable with vegetable salad · Lemon rice with peas and some vegetable salad · Vegetable khichdi · Chicken salad with lots of fresh vegetables or vegetable soup · Chicken curry with rice · Grilled chicken with a bowl of curd · Rice, dal, mint raita and a fruit · Kofta curry with rice · Cottage cheese parantha with butter and vegetable salad · Curd rice · Parantha with sprouted beans salad 5. Evening Snack: · Cheese and corn sandwich · Vegetable idli · Spinach and tomato idli · Sevaiya with lots of vegetables · Carrot or lauki halwa · Fruit smoothie with fresh fruits such as banana or strawberry · Roasted peanut mixture with vegetables · Cauliflower and peas samosa · Bread cutlet · Chicken cutlet · Chicken sandwich · Chicken soup · A bowl of dried dates or dry fruits · A cup of green tea · Milk porridge with oats, sevaior daliya · Vegetable daliya · Mixed vegetable uttapam 6. Dinner: · Rice with dal, spinach vegetable, and some green salad · Roti with a bowl of dal, a vegetable of choice and a glass of buttermilk · Mixed dal khichdi with a vegetable curry and a bowl of curd · Vegetable pulaoor chicken rice with a bowl of yogurt · Plain parantha with a glass of buttermilk
Answer: 1. Green leafy vegetables like spinach 2. Vegetables soup.. Include many vegetables such as carrots, sweet corn, beans, green peas etc 3. All varieties of pulses. 4. Curd, paneer, tofu, buttermilk. 5. All seasonal fruits except pineapple, grapes and papaya. 6.drink plenty of water around 3-4 litres 7. Home made Fruit juices and shakes with less amount of sugar 8. Bowl of salads. 9. No aerated and caffeinated drinks like soda, coke, sprite, Fanta, Pepsi etc 10. No ajinomoto. 11. No gassy foods 12. Protein rich diet. 13. Omega 3 rich foods like walnuts and flax seeds. Dry fruits such as almonds, walnuts, pistachios, dried figs, dry apricots etc Fruits such as oranges, pomegranates, kiwi, watermelon, wet figs, strawberry, Blueberries, apples, banana etc should be taken Include little amount of rice, chapathi, curry etc Avoid oily and spicy foods, no to street foods.. Go for walking in the fresh air morning and evening for 30-45 minutes and proper rest is important..