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
- 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
