A Standard Low Fat Indian Diet For 50 Years Of Age Group

Low fat non diabetic Diet plan for around 50 years age ( 1600-1800kcal based on non working or working ).

6 a m – 300 ml fresh water – washroom –2 Cream cracker biscuits with water.

Exercise –  Fresh air walking 1 -2 km. or 15 to 20 min ,also – mild Jogging

-Total work out –   ½ hour – Then 15 min rest. During this time can    eat  50gm sprouts if not allergy/thyroid etc. problems.

7 .30a m –   Breakfast .

Op-1 > 2 -3 pcs. Brown Breads, 50-gm sour curd or chana,1 egg white, 1 small banana.

Op-2 > 2 Roti/Phulka + 1 serving mix vegetables .+  1 banana, 50-gm sour curd.

Op- 3 > 2-4 pcs. Idly / 100gm Poha/ Dalia /Porridge +  50-gm sour curd.

Op- 4 > 50gm Chira,50 gm Sour curd,1 sugar free sweet/chana, 1 banana

Op- 5> 3-4 pcs Brown Breads (No butter) + 50 gm Sour curd, 1 sugar free sweet , 1 banana (  egg only white no Yolk)

Some times for 1 hour instant hunger /food demand you can consume cream cracker Biscuits 4 pcs at a time with water.

• These any above mentioned meals/foods even can be taken for evening meal/snacks as all are reasonable / low calorie based.

Mid Morning-  10.30 a m-

2 pcs. whole fruits or dressings  or 1 servings salad or mix both in a reasonable quantity. (No much salt/sugar as applicable.)

Lunch-       12.30-Noon                 

Brown Rice 100gm +15gm -30 gm Mug (pulses) (sometimes others pulses may add) + mix vegetables preferably gourd family, 3 TSF sour curd, 50gm Fish Rohu/Catla/Live same fishes (alternatively)  (sometimes can add one more mix vegetables-like bitter gourd mix veg or any soft) –Incase of Vegtarian can have 50gm plain Paneer/ fat free Cheese/ Chana mix.veg.

• Remember this should be better to have low fat by cooking oil like mustard /olive/soya/rice bran  & low salt, sugar, based all foods.

Mid afternoon –   3pm    

2 pcs whole fruits one citrus & one soft semi  or dressings  or 1 servings salad or mix both in a reasonable quantity. (No too much salt/sugar as applicable.) + green salad

Evening 6 pm  – Low calorie snacks

You can pick up any meal from breakfast meal as you like full of  good quality CHO + Protein based balanced meal. After 15 minutes -Some times for your Gastric problems you can add or separately go for vegetable Soup 4 days week & non veg.3 days max must not be spicy.

At 7.30pm -You can add Green/Liker  tea 1 cup with 1 Cream Cracker Biscuit.

Dinner – 9.30 pm         

2 -3pcs  Chapati  +  50gm rice +15gm dal + 25gm sprouts mixing with other vegetable or Paneer or Chana 50gm,Green salad.

Fruits which should be avoided or less

Coconut, Mango, nuts group ,& all too much sweets lassi/juices.

Fruits allowed

Cucumber, pine apple, apple, all citrus fruits like Mosambi, Orange, Pears,Guava, Papaya, all same types. All fruits must be fresh ,preferably by daily purchased. Do not consume cut & long time kept or back dated fruits.

Vegetables

Low intake of potatoes & all underground but  high  mostly  gourd vegetables like snake gourd ,bottle gourd, Bitter Gourds, Beet ,Carrots, all leafy vegetables in soup or mix whole skins vegetables which are full of fibers & roughage. No- Pumpkin, few local some greens, no brinjal, low cabbage, cauliflower. All vegetables must be fresh ,preferably by daily purchased.

I recommend the 50+ folks to follow this diet to be fit.