Nutrition Prescription

To improve your Quality of Life

Date- 18th June, 2022

Health Profile-
Name- Ms. Rakhi Jadhav
Age (years)- 42 years
Health risk- Hypothyroidism, PV bleed & clots (menorrhagia), Acidity,
Constipation, Piles, Bloating, Flatulence, High stress level
Health goal- Improve gut health, improve protein & fiber intake, improve
water intake, include regular exercise & meditation, and restrict the
consumption of processed foods
Medications-
T. Thyronorm 50mcg 1-0-0
T. Orofer XT 1-0-1
T. Crina NCR 15mg 0-0-1

Kindly get Vitamin D tested

Anthropometric assessment-
18th June, 2022 Target range
Weight (kg) 54.2
Height (cm) 159
Body Mass Index (kg/m2) 21.5 <23
Total Body Fat (%) 33 <28
Visceral fat (%) 4 <9.5
Subcutaneous fat (%) 26.4 <15
Skeletal muscle (%) 24.1 >30
Basal Metabolic Rate 1170
Body age (years) 44 Less or same as age

Body Composition Analysis:

Total Body Fat: % Body Fat is a more accurate indicator of health than body weight or BMI
because it gives the exact value of how much fat makes up the total body weight.

Subcutaneous Fat: Subcutaneous fat is the fat stored just beneath your skin. Pinch your skin
with your thumb and forefinger and you will be pinching subcutaneous fat.
 Nutrition Prescription
To improve your Quality of Life

Visceral Fat: Visceral fat is a type of body fat that’s stored within the abdominal cavity. It
surrounds vital organs, including liver, stomach, pancreas and even arteries. Visceral fat is
sometimes referred to as “active fat” because it can actively increase the risk of metabolic
disorders, cardiovascular disease, cancer, hypertension, type 2 diabetes mellitus, fatty liver

Skeletal Muscle: There are three main types of muscle: smooth muscle, which is in the
internal organs; cardiac muscle, the muscle of the heart and skeletal muscle, which exist
throughout the body. Skeletal Muscle Mass is important for mobility, posture, and strong
immunity for long-term health. In most contexts, the term “muscle mass” specifically refers
to skeletal muscle. This is the only type of muscle that a person can voluntarily control.
Exercising the skeletal muscles in various ways can increase the body’s mobility, balance,
and strength.

Meal & Lifestyle Plan (avoid chili, garlic, onion, milk, meat)
Name- Ms. Rakhi Jadhav Date- 18th June, 2022
Infused water – To a liter of water, soak one teaspoon each of jeera, saunf, dhania seeds
overnight. Next morning, boil it till the quantity reduces to ¾ volume. Cool & Strain the water.
Add 4-5 peeled cucumber slices (make sure it isn’t bitter), few thoroughly washed mint leaves.
Keep sipping on this water till afternoon.

Meal Timings Menu Home measurements

On empty Thyroid medication with a glass of water
stomach

Meal 1 After 45 min-

Fruit - preferably
papaya/pineapple/mango/pomegranate/banana , whatever
is in season (refer it’s list for portion) 1 portion
+
Soaked almonds 5 no.

Continue 30min walk

Meal 2 Green moong dal dosa (add one tablespoon curd) 2-3 no.
Breakfast OR
9:00 a.m. Phulka (without salt & oil) 2 no.
+
Vegetable (refer vegetable notes of lunch/dinner) 1 bowl
+
Egg omelette or bhurjee (add lots of vegetable except carrot) 1 whole/2 whites
OR
Steamed moong or matki (salt as per taste. Toss it well & serve 1 bowl
 Nutrition Prescription
To improve your Quality of Life
immediately)
OR
Boiled egg whites (starter) 2 egg whites
+
Daliya upma (add vegetables like frenchbeans, tomatoes) 1 bowl
OR
Poha (add a fistful of boiled soy granules) 1 bowl

Twice/week-
Overnight soaked rolled oats 1 portion
(Soak 3-4 tablespoons of rolled oats to a bowl of semi-liquid
curd overnight along with one tablespoon chia seeds. Next day,
add 2 dates, a pinch of cinnamon powder and a tablespoon of
roughly chopped pistachios. Mix it well and serve immediately).
OR
Rolled oats moong dal appam (add one tablespoon curd and
grated bottlegourd) 6 no.

Note- Egg yolk is allowed only thrice/week

Meal 3 *Sattu drink 1 glass
Mid-meal
11:00-11:30 a.m. *to a glass of water, add ½ lemon, one teaspoon sattu , a pinch
of jeera powder and few thoroughly washed mint leaves
15-20 minutes Drink one glass water
before lunch
Meal 4 Unsalted buttermilk (add a pinch of jeera powder) / Sprinkle 1 glass/One tablespoon
Lunch dry roasted sesame seeds over cooked vegetable
1:00 p.m. +
Rice/ Phulka (without oil & salt) 1 – 1 ½ bowls / 3 no.
+
Moong dal/Matki/Kulith pitla 1 bowl
+
Vegetable 1 bowl

NOTE-
 Avoid cabbage, cauliflower, whole pulses like rajma,
chole, chana
 Chew dry roasted saunf as mukhawaas
 Do not add salt to chapatti and rice
 Do 5-10mins indoor walk

Afternoon nap for only 20-30 min

 Nutrition Prescription
To improve your Quality of Life
Meal 5 Lemon water (without salt) 1 glass
Evening +
4:00-5:00 p.m. Roasted makhana 1 bowl
OR
Roasted jowar puffs/Kurmura (add a fistful of roasted peanuts) 1 bowl
OR
Fruit + Soaked almonds 1 portion + 5 no.

15 – 20 minutes One tablespoon flaxseed powder with a glass of water followed

before dinner by another glass of water

Meal 6 Soup (unstrained, without cornflour)/Cooked vegetable 1 bowl

Dinner +
8:00-8:30 p.m. Moong dal khichdi (rice:moong dal – 1:1) 1 ½ bowls

NOTE-
 Avoid cabbage, cauliflower, whole pulses like rajma,
chole, chana
 Chew dry roasted saunf and jeera as mukhawaas
 Do not add salt to chapatti, and rice
 Do 5-10mins indoor walk

10:00 p.m. One cup water (add a pinch of jaiphal powder) + Soaked 1 cup + 2 halves
(for good sleep) walnuts

5-10 min meditation

1 bowl=200 ml, ½ bowl=100 ml, 1 teaspoon (1 tsp)= 5 ml & 1 tablespoon (1 tbsp)=15 ml.

• Use cow milk for curd & buttermilk preparation

• Pre-plan your meals to help you follow the recommendations smoothly.

Dietary recommendations-
1) Eat slowly in a comfortable and relaxed environment.
2) Avoid use of any gadgets or watching television while having meals.
3) Restrict the consumption of sugar, jaggery and honey; gulab jamun, jalebi, boondi,
4) Restrict fruit juices, carbonated beverages,s milk shakes.
5) Restrict the consumption of processed and bakery products like farsaan, chips,
biscuits, rusks and bread.
6) Restrict the consumption of papad, pickles, ketchups and canned foods.
7) Restrict excess intake of caffeine containing food & beverages like tea, coffee,
chocolates, energy drinks and colas.
8) Restrict the consumption of organ meats such as liver, brain.
9) Ensure to get adequate rest and sleep.
 Nutrition Prescription
To improve your Quality of Life
10) Water: 3 lt/day
11)Ghee:1 tsp/day (Pure Desi Ghee)
12)Oil: 3 tsp/day (500ml/per person/month)
13)Oil for cooking– Filtered Ricebran oil, Groundnut oil, Mustard oil
14)Fruit Portions
1 Fruit portion=
Apple 1 medium
Pear 1 medium
Guava 1 medium
Pomegranate ½ bowl
Orange 1 medium
Litchi 3-4 no (small)
Papaya 1 bowl
Pineapple 3 slices
Mango 2-3 slices
Watermelon 1 bowl
Banana 1 elaichi banana/1/2 regular banana
Strawberries 6 medium
Grapes 12 medium