EXAMPLE OF A DIET SHEET

Fruits :      pine apple. Apple, banana, peas, guavas, plum, orange, chikkoo, pomegranate, papaya and grape.

Vegetables: string beans, cucumber, tomatoes, carrot, cabbage, cauliflower, beans, ladies finger, beet root, pumpkin, turnip, radish, drumstick, gourd family, mushroom, lettuce, coriander leaves, curry leaves, spinach, plantain flower and stem onion, ginger.

Nuts and seeds: almond cashew, ground nut, walnut, coconut, sunflower, pumpkin, sesame.

Beverage: juices, water, mineral water, mint.

E.g.: average health adult(women)

              Calories                2000

              Fat                          66 gm (594 calories)

              Protein                  44gm (176 calories)

              Sodium                   1100-3000 mg

( all calories that do not come from protein or fat must be derived from fresh fruits, green vegetables and other nutrients that contain more carbohydrates)

Reduction of excess calories and regular exercising to burn up calories are the essential considerations in shredding fats.

1.   Burn up calories by skipping , jogging, dancing, swimming.

2.   Keep busy at some activity or other.

3.   Build up your stamina you need it.

                           AVOID

Over cooked food

Food containing artificial flavorings,  coloring and preservation 

Soft drinks

Alcohol and caffeine

Junk foods

Fried  fatty foods.

                         REDUCE

Salt intake

Red meats

                      SAY ‘no’ to

Cakes, pastries

Puddings , sweets, jams

                       DRINK

Plenty  of water between meals.