1400 Kcal Healthy Diet chart

Tea
Bed Tea 1 Cup tea(without sugar) /Lemon water
6:00-7 am
2 / 8 Almonds+2 walnut’s(soaked)

Milk/Curd(without 150 ml (1 cup) Toned/Double toned/namkeen

sugar) chacch (roasted heeg jeera )
2 paneer stuffed chapati /2slices brown bread
veg.sandwich/1 bowl milk dalia with dry fruits/1
bowl namkeen veg.oats/namkeen veg.daliya
Breakfast
Cereal /boiled chana chaat /2 oil free moong dal or
8:00-9am
besan cheela with home made
chutney/veg.poha .
(any one out of all the options)
30 gm paneer/1 egg white/1 bowl sprouts
Protein
(any one out of all the options)

200 gm (1 bowl)fruit like apple, papaya, guava,

Mid-morning Fruit/salad/sprouts
kiwi,orange,promegranate,pear.
11-12 am

40gms (2 besan missi chapati/multi grain

Cereal
chapati with out ghee)
Lunch Whole Dal 30gms (1 small katori)
1pm-2:00pm Vegetable 150gms(1 small katori)
Salad 100 gms (1 small bowl)
Curd 1 katori

Tea(without sugar) 1 cup/green tea/lassi(namkeen)

30gms (roasted chana chaat /boiled chana
Tea
chaat/dhokla-1pc/roasted namkeen / besan
4-5pm Snack
Cheela-1, small pc of grilled paneer/roasted
makhana /roasted peanut without salt)

Mixed Veg Soup,

6-7pm 1cup (Homemade)
Dal soup

2 chapatti (multi grain /besan missi

Dinner Cereal
chapati)without ghee
(have an early dinner)
Dal 30gms(1 bowl)
8pm-9:00pm
Vegetable 150gms(1bowl)
salad 150gms(1 bowl before meal)
Foods to be avoided

 Sugar, Jaggery, honey, sugar cane.

 Sweets, cakes, pastries, ice-creams.

 Jams, fruit preserves with sugar.

 Packed Fruit juices.(fresh juices allowed)

 Mango, cheeku, and grapes, litchi.

 Excess of cream, processed cheese, butter and oil.

 Excess of fried foods like poories, paranthas, pakoras and samosas.

 Excess of rice and rice products.

 Potato, arbi (colocasia), sweet potato and jimikand (yam).

 Full cream milk.

 Aerated drinks, alcohol.

 Refined floor, suji,makaa.

 Please avoid packed and salty food.

Recommended Oil:-
Mustard oil, olive oil, saffola oil, soya bean oil, peanut oil.
Change the use of oil every couple of months.

Recommended consumption:
500ml/ adult member/ month or
3-4tsp/day
Recommended salt:
5 gm(1 tea spoon)salt in a day

Exercise:
30 min.or more morning and after dinner walk daily.
Healthy Snack Options

 1 bowl steamed/raw sprouted moong /channas with vegetables.

  1 grilled vegetable brown bread sandwich.

 1 small besan cheela with vegetables.

 2 steamed idli’s.

 1 hand full roasted channa + murmura.

 1 bowl vegetable poha

 1 cup milk + fruit (100 gms).

 7-8 almonds + 1 cup buttermilk.

 1 boiled egg +1 toast.

Some of general advice :

 Check your blood pressure regular.

 Avoid fasting.

 Keep to touch with your doctor and dietitian.

Dt. Sony Kaushik

Diabetes educator and lactation counsullor
Ameyash multi specialty hospital
Bulandshahr (U.P)