NAME - Sonia

AGE - 50
WEIGHT- 60kg
HEIGHT- 5’3

Any Medical condi5on- Pigmenta2on on cheeks

Any supplements – vit D, vitB12
Any recent surgery – No
Physical ac5vity-
Food preference- Veg
Concern through diet-

DIET FOLLOWS:-

Early morning– Almonds & walnuts

BF - Sprouts/ poha/ stuffed parantha/ Oats veg
Chilla , overnight soaked oats with fruits
Mid - Coconut water with chia seeds or curd/
fruits/ tea
Evening - Stuffed ro?/ brown rice with dal + sabji
Kadhi rice / stuffed ro? + curd
Dinner - same as lunch , veg soup, salad / pulao with
paneer / hummus with ro? veg s?cks
FOODS TO BE INCLUDED
• Use olive oil / mustard oil (3-4 spoon )
• Include whole grain( 2 ?mes in a day )like oats, quinoa
(20gm), Ragi, Daliya
• in

FOODS TO BE AVOIDED

• Refined Baked Goods (Donuts, cake, cookies, and

muffins)

• Carbonated drinks (soda, cold drinks, canned juice)

• Refined flour ( food made of maida , bathura, naan,

Kulcha , white bread)
• Packaged food (maggi, instant foods, instant soups,pasta,
cheese)

• Junk food (like pizza, samosa, burger, momos)

• Oily foods (like poori, pakode, parantha, French fries)

• Sugary foods (like ice cream, ladoo, chocolate)

• Bakery products( biscuits, chips)

GENERAL GUIDELINES

• Don’t skip meals

• 8hrs of sleep is must

• Have 3-4 litre of water daily

• Eat dinner before 7:30pm

• Avoid table salt, reduce salt intake