MEAL PLAN FOR REDUCING WEIGHT (APPROX. 1500 CAL)

TIME MENU6 A.M. BED TEA 1 cup tea without sugar, 2 marie biscuits8 A.M. BREAKFAST Bread 2 slices with 1 tea spoon butter

Or2 atta chapatti with vegetables(1 cup milk or tea without sugar)

11 A.M. MID MORNING SNACK Guava, orange, papaya, naspati, mausambi (100 gms.)Or3-4 marie biscuits

1-2 P.M. LUNCH Rice 75 grmas uncooked or chapattis of 75 gms. Uncooked atta (approx. 3 chapatis)Dal 25 grams (1katori)Vegetables (avoid potato)100-150 gmsorNon veg 100 gms. (avoid meat)Curd 100 grams*cooking oil only 2 tea spoons

4-5 P.M. EVENING SNACK 1 cup tea without sugar with 2 biscuitsOrPuffed rice, momo, corns

7-8 P.M. DINNER Same as lunch (chapattis better than rice at night)10 P.M. BED TIME 1 cup milk

Avoid Sugar, candy, jiggery, icecream, fried food, junk food, pastries, sweets, soft drink, kulfi, samosa, kachori, chaat, soft drink, rasogolla

Have freely Bottle gourd, tomato, cucumber, parwal, green leafy vegetable, saag, cabbage, ladies finger, beans, carrot, radish, onion.

Limit or avoid Potato, sweet potato, pumpkin

Reference: Diet and Diabetes. National institute of nutrition,Hyderabad.