MY DIET CHANGE TO HEALTHY DIET

(1200kcal Day Meal Plan)

The plate method is a meal plate that shows the proportion of various foods to be consumed per meal.

How can I replace my current diet to a healthy diet with other foods?

                          Starters/Mid Meals

Choose More Often Foods to Avoid
Salads Salads with Dressings
Fruits Fruits (Banana/Litchi/Chikoo/Grapes/ Muskmelon/ Shareefa) or Frozen Fruit
Skimmed Milk/Tea or Coffee with skimmed milk Full Cream / Buffalo’s Milk
Buttermilk (Chaach) Cream / Cheese
Veg/Non Veg clear soups Thick Corn Flour Soups
Besan based non fried snacks (Dhokla / Khandvi) Fried Maida Snacks (Samosa/Mathris/Kachori etc.)
Roasted namkeens Fried Namkeens / Chips / Nachos
Egg white bhurji / boiled egg white Fried Eggs / Omelet
Sprouts Biscuits / Cookies
Fistful of Almonds (7-10)/ Walnuts(1-2) Cashewnuts / Dates / Hazelnuts


Main Course

Choose  More Often Foods to avoid
Multigrain Chapattis / Steamed Rice / Whole Wheat Breads / Bhakri Paranthas / Fried Rice / White Bread
Wheat/ Bajra Dalia / Whole Wheat Pastas/ Oats Maida / Sooji (Upma/Chilla) / Sevian Sago
Whole Wheat/ Multigrain Bread/Vegetable or Chicken Sandwich White Bread Cheese / Butter/ Mayonnaise Sandwiches
Whole Dals (Pulses and Legumes) Washed Dals (Pulses and Legumes)
Green Vegetables / other Vegetables / Baked or Boiled Potatoes Fried or Raw Potatoes / Zimikand / Arbi (Colocasia)
Skimmed Milk Curd / Chaach / Vegetable Raitas Full Cream Milk Curd/Boondi Raita/Lassi
Lean Meats / Chicken / Fish Mutton/Fried Chicken / Fried Fish
Tofu / Soy Products Pizza/Burger

Whole wheat upma / Idli / Dosa / Adai

Sooji Upma/Iddiyappam/Vadai/Bonda/Bajji

                                                                  

  Desserts

Choose More Often Foods to Avoid
Sugar Free Custard Rolls / Cakes / Pastries
Skimmed Milk Fruit Shakes Mithaai / Halwa (Gajar/ Sooji / Aata)
Cut Fruits Ice Cream
Sugar-Free Carrot Kheer Juices / Ice-cream Shakes
Raisin’s 3-4 Per Day Chocolates / Sweets
Fruit Curd Curd


How can I exchange my foods from one item to another to add nutrients to my meal?

1 medium Katori = 150 ml

1 cup = 200 ml

1 glass = 250 ml

1 teaspoon = 50 gms

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  • 1 Cereal Exchange (25gms) gives 85kcal = 1 chapatti / 1 slice of bread /: 1 medium Katori cooked rice / 1 medium Katori cooked Dalia or oats or upma or Poha / 1 medium size idli / 2 Marie biscuits
  • 1 pulse exchange (30gms) gives 100kcals = 1 medium Katori of cooked dal (any)1 Fruit Exchange (80-100gms) gives 60kcals = 1 medium size apple / orange / pear / guava / banana / pomegranate / 10-12 pieces of 2” cubes of papaya / 5-6 plums of strawberries
  • 1 Vegetable exchange (100gms) gives 25-50kcals = 1 medium Katori of cooked vegetable like green leafy (spinach, bathua leaves, mustard leaves) and other vegetables (ladyfinger, beans, cauliflower, cabbage, capsicum, carrots, brinjal, onion)
  • 1 Milk exchange (200ml) gives 130kcals = 1 cup tonned milk / 1 medium glass
  • 1 Meat exchange (75gms) gives 85kcals = 3 small pieces of meat / chicken / fish
  • 1 fat exchange (5gm) gives 45kcals = 1 teaspoon of oil, ghee, butter, nuts
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