Mrs.

VANDANA PARASHAR
(Cholesterol/Lipid Related)
Dear Mrs. VANDANA PARASHAR,
Congratulations on taking the first step towards a leading a healthier and fitter life by
choosing Hindustan Wellness as your health partner.
As per the information provided by you, your BMI is 30.66 indicating your weight is in the
obese category for adults of your height. Being obese increases the risk of health problems
such as high BP, high Blood Cholesterol, Heart Disease, Diabetes and Weight Management.
You are a Vegetarian.

Therefore, I am suggesting a 1200 kcal diet plan that will help you improve your dietary
pattern and health vis-Ã -vis above mentioned health concerns.

To stay healthy, embrace healthy eating and lifestyle choices and maintain a food diary to
track your nutrition and calorie intake.

Standard Measurements:

Measure Approximate quantity Measure Approximate quantity

1 glass 240 ml 1 katori daal 30 grams

1 katori 100-150 grams 1 fruit 80 - 100 grams

1 tbsp 15 ml 1 plate cooked 150 grams

rice

1 tsp 5 ml 1 cup cereal 1 fist

flakes

1 chapatti 25 - 30 grams
 DIET PLAN

1200 KCAL DIET PLAN,

MEAL/ TIME MENU TO AVOID

Luke warm water+ Lemon Amla powder+ Luke warm
EARLY
MORNING water Juice (Fresh). Tea
Coffee
(6.30 a.m.-
flax seed roasted powder 1/2 tsp with luke warm Biscuits
7.30a.m.) water/ 1 Apple.

Paratha
Chole Bhature
Bread Pakora
Milk + Oats/Dalia/wheatflakes Vegetable sandwich Or Corn Flakes
stuffed roti with vegetable & Buttermilk Or Samosa
BREAKFAST suji/vermicelli upma with vegetable Or poha with veg Mayonnaise
(8.30 a.m.- Or sprouts. Butter
9.30a.m.) Tikki
Besan cheela or moong dal cheela/veg Potato in
uttapam/paneer bhuji/paneer kheer. sandwich
White bread
Caramalized
brown bread

Tikki
Samosa
MIDMORNING Fruit Coconut water/ Lemon water (less sugar). Wafers &
(11 am to Namkeens
12noon) 4 almonds and 2 walnuts/veg soup/green tea. Cream buiscuits
and bakery
products

Dressings for
 salad Boondi in
Roti( multi grain)/Brown Rice Seasonal vegetable Daal raita
Vegetable salad Yogurt. Maida
LUNCH (2
Avoid refined
p.m.-3p.m.)
veg pulav (Brown rice)+curd/Raita = cereals like
kheera,pudina,ghia,carrot. semolina and
maida and white
rice

Herbal/Green tea + Biscuits(Marie/ High Fibre biscuits)

Or poha with vegetable.
EVENING TEA
(4.30 p.m.-
Roasted channa,boiled channa,roasted corn like
5.30p.m.)
bhuta/fruit custard sometime/Diet namkeen
sometime.
Or vegetable oats
DINNER
Heavy/difficult to
(8p.m.- Roti(missi roti) Seasonal vegetable Vegetable salad
9.30p.m.) digest foods
BED TIME Skimmed milk (preferably). Desserts
General instructions

Take small frequent meals. Do not skip breakfast. Eating breakfast every day will help
you have energy as well as steady blood sugar levels. During the day opt for smaller
serving sizes and increase the frequency of meals.
Eat variety of fresh & seasonal fruits and vegetables to ensure a balanced diet.
Drink plenty of water, at least 10-12 glass per day and limit beverages (carbonated/
artificially sweetened, alcohol etc.) to once a week.
Regular exercise for 40 minutes at least 5 days a week, unless otherwise prescribed by
a physician.
Choose foods rich in fiber like wholegrain attas, multigrain breads, cereals, brown rice
etc., unless otherwise advised by the doctor/dietician.
Limit junk foods and takeaway foods, like burgers, pizza, chips, potato wedges, pastries
etc.
Limit salty, fatty and sugary foods, such as crisps, cakes, pastries, biscuits, and
chocolate, to once a week.
Avoid sleeping immediately after lunch or dinner.
Guidelines for (Heart/Cholesterol/Lipid Related)

Foods to Include Foods to Avoid

Fresh vegetables and raw
Organ meat like liver, kidney, brain, egg yolk.
whole fruits
Whole grain cereals and
Saturated fats like butter, ghee, Vanaspati
breads
Salads (raw and boiled
Alcoholic drinks, Aerated drinks
vegetables)
Soups and lemon juices Strongly flavored vegetables whenever possible.
Fried foods like pooris, pickle, parantha, samosa, patties,
Toned/ Skimmed milk
burger, mathris
Cakes , pastries, chocolate, jam, jellies,bournvita, horlicks
Health Tips

Drink 8-10 glasses of water every day. It washes out the uric acid deposits
Take 2 garlic cloves in morning to help reduce cholesterol and Blood pressure. Or
include fresh garlic cloves or garlic pearls or 1/4 tsp garlic powder daily in the diet.
Take apple cider vinegar 1 tbsp in one cup water.