//

Healthy Eating – Make Simple Changes For Healthy Diet

Tips for healthy diet to weight loss

Healthy Diet Plan - Healthy Eating - Effective Weight Loss

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

Originally published at neuherbs.com

    The Thrive Global Community welcomes voices from many spheres. We publish pieces written by outside contributors with a wide range of opinions, which don’t necessarily reflect our own. Learn more or join us as a community member!
    Share your comments below. Please read our commenting guidelines before posting. If you have a concern about a comment, report it here.

    Sign up for the Thrive Global newsletter

    Will be used in accordance with our privacy policy.

    Thrive Global
    People look for retreats for themselves, in the country, by the coast, or in the hills . . . There is nowhere that a person can find a more peaceful and trouble-free retreat than in his own mind. . . . So constantly give yourself this retreat, and renew yourself.

    - MARCUS AURELIUS

    We use cookies on our site to give you the best experience possible. By continuing to browse the site, you agree to this use. For more information on how we use cookies, see our Privacy Policy.