October 2019

  FOOD   Allowed   To avoid   Beverages   Fruit juices   Alcohol   Milk, dairy products, eggs   Milk, yogurt, cottage cheese, cheese, eggs     Bread, pastries   Homemade and mixed grain wheat bread, pound cakes, and shortbread   White bread, rolls, yeast cakes, cream pies   Soups   All soups except for   Meat, poultry, fish, and bouillon soups   Meat, fish, sausage   Lean meat and fish dishes in a cooked form, lean sausage   High fat or fried meat or fish dishes, poultry of all kinds; all sweetbreads, tongue, liverwurst, pickled fish   Fats, oils, marinades, etc.   Vegetable fats (oils, margarine) butter. If you are overweight, appropriate restrictions on fat intake   Bacon, lard, mayonnaise, remoulade, marinades, meat extracts   Side dishes   Rice, pasta, potatoes, semolina. If you are overweight, appropriate restrictions on carbohydrate intake     Vegetables, Fruits   All fruits and vegetables except for   Legumes, spinach, cauliflower, asparagus, mushrooms   Spices   Moderate amount of salt & mild spices   Hot spices (pepper, mustard)  

Instructions Drink at least 10-12 glasses of water every day. Eat slowly and chew your food properly. Do not over eat, fast or skip meals. Have small meals every 3-4 hrs. Start your meals with a glass of water. Avoid eating in between meals. Breakfast is the most important meal of the day and should be consumed within 2hrs of getting up.   Foods included Thin vegetable soups, buttermilk, lime juice, coconut water. Wheat flakes, murmura, khakra(without oil), idli/dosa, oats etc as snacks. Whole grain cereals, pulses and legumes (sprouts and dals). Biscuits- Marie, Cream cracker, Krac-Jack, Nutritive Digestive. Fresh green leafy vegetables and salads (cucumbers, tomatoes, carrots, onions, salad leaves, cabbage etc) in every meal should be included. Cow’s milk, Curds, Paneer, Buttermilk (all prepare from skimmed Cow’s milk). Egg white, lean chicken( deskinned), fresh fish( Mackerel, Salmon) Whole wheat and Multi grain breads can be consumed as advised. Include the following fruits- 1 small Apple, 1 Sweetlime ( mosambi),1 Orange, 1 Guava, 2 small figs( Anjir), 2slices Papaya, 1 slice water melon, 10-12 Jamuns, 1 slice Pineapple. Wheat flour (70%) + Wheat Bran (30%) + Oats   Foods avoided Egg yolk, organ meat, red meat and meat products, and dry fish. Fried foods, oily foods, butter, ghee, vanaspati. Foods made from Sugar and Jaggery. Sweets and desserts, chocolates, dry fruits, peanut butter and other oil seeds. Restrict the use of peanuts and coconut in cooking. Bakery products, preserved foods, like jam, jellies, pickle, papad, chutney, tinned foods. Whole milk and milk products like khoa, cream, cheese etc. Roots and tubers like potato, yam, and Sweet potato. Pasta, muesli etc made from refined flour should be avoided. Sago( sabudana) should be avoided. Avoid the following fruits- Banana, Chiku, Grapes, Custard Apple, Jackfruit, and Mango.   IN CASE OF HYPOGLYCAEMIA (low blood sugar) TAKE A CUP OF MILK WITH 2 tsp SUGAR.

CALCIUM RICH DIET   FOODS ALLOWED Cereals & Grains Ragi, Bajra, Rice Bran, Whole horse gram, Rajmah, Soyabean Vegetables Green leafy vegetables-Colocasia leaves, fenugreek, drumsticks leaves, Cauliflower greens, Onion,Raddish,Carrot,Lotus Stem, Field Beans, Karonda, Shepu(Dill) Milk & Milk Products All milk and milk products Nuts & Oil Seeds GIngelly Seeds(Til), Mustard Seeds, Garden Cress Seeds(Ahliva) Spices Poppy Seeds, Pippali,Ajwain Fruits Dates,Black Raisins,Phalsa Following are certain guidelines- Avoid alcohol, Coffee, Carbonated Soft Drinks and Smoking. Restrict Salt intake to 6gms per day i.e., 1 tsp per day. Follow an active lifestyle. Exercise regularly especially weight bearing exercises. Have a regular intake of atleast one calcium rich food through the day. Early morning Exposure to mild sunlight for Vit D ie approx. between 6.30 AM to 8.00 AM (Excluding  summer )