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Obesity is a serious world wide health problem. It could be cause of various diseases of kidney, gall bladder and coronary arteries. It can also lead to stroke. Further premature death, complications during pregnancy and liver damage are more common in overweight individuals.
Right food and exercise can keep you away from obesity. Health tips enlisted below can help you to keep obesity away.
- Avoid aerated drinks.
- Eat balanced meals at regular interval.
- Eat plenty of fresh foods and vegetables cooked in little oil.
- Eat snacks occasionally to ward of hunger but be sure they are health like idli, beaten rice etc.
- Eat more complex carbohydrates such as whole green cereals like wheat, bajra, jawar brown rice etc. Avoid white flour products.
- Avoid animal fat such as butter cream, gravies, ice cream, mayonnaise, meat, whole milk and rich dressings.
- Add protein to you diet either a pulse , egg, fish or chicken
- Pay particular attention to fats in your diet. Avoid no fat diet as it reduces absorption of Vitamin A, D, E and K.
- Drink plenty of water
- Limit or stop alcohol
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SAMPLE MEMU OF 1400 CALORIES
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Here though a sample menu of 1400 calories is provided, it is mandatory to consult a nutritionist and a physician for proper exercise and diet regimen, since diet regimen, as well as exercise differs person to person. Age, sex, physical activity, weight, height and health of an individual are all considered before deciding a diet menu and an exercise pattern. |
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VEGETARIAN |
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Prebreakfast
Three fourth cup Milk
One cup Tea/coffee with one fourth cup milk but no sugar
4 slices of bread or 9 tablespoon of Corn flour
1 small banana
Breakfast
One Orange or one Pear
Half cup milk
Lunch
One fourth cup Rice (uncooked)
Phulkas made from four and half table spoon of Wheat flour
One medium sized bowl of leafy vegetables
Four and half tea spoon oil for cooking above vegetables
One peach or thirteen strawberries or fourteen grapes.
Evening snack
One cup Tea /coffee with one fourth cup milk but without sugar
3 Marie biscuits
Dinner
One fourth cup Rice (uncooked)
Phulkas made from four and half table spoon of Wheat flour
One medium sized bowl of leafy vegetables
Four and half teaspoon oil for cooking above vegetables.
One fourth cup curd
Bedtime
One cup Milk
1 Marie biscuit
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NON VEGETARIAN |
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Prebreakfast
Three fourth cup Milk
One cup Tea/coffee with one fourth cup milk but no sugar
4slices of Bread or 9 tablespoon of corn flour
Egg white1
1 small banana
Breakfast
One Orange or one Pear
Half cup milk
Lunch
One fourth cup Rice (uncooked)
Phulkas prepared from six table spoon of Wheat flour.
Two small pieces of Mutton boneless
One medium sized bowl of leafy vegetable
Four and half tea spoon oil for cooking above vegetables.
One peach or thirteen strawberries or fourteen grapes
Evening snack
One cup tea /coffee with one fourth cup milk but without sugar
3 Marie biscuits
Dinner
One fourth cup Rice (uncooked)
Phulkas made from four and half table spoon of Wheat flour.
Pulses/legumes---------------------one fourth cup
Boiled leafy vegetables unlimited
One fourth cup curd
Bedtime
One cup Milk
1 Marie biscuit
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Note:Butter milk and boiled leafy vegetables can be consumed in any amount |
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