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Nutritionist - Akshata Mallya Shenoy: Diet Chart For Purnima

This document provides a diet chart and recommendations for Purnima, a 5'4", 76kg female with a BMI of 29.32 seeking to address fatty liver issues. The diet focuses on vegetables, fruits, whole grains, legumes, fish and seafood, eggs, dairy, and healthy fats/oils while restricting added sugars, refined grains, trans fats, and processed foods. Meals include options for breakfast, mid-morning, lunch, tea time, and dinner, along with recommendations for water consumption and foods/restrictions.

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221 views4 pages

Nutritionist - Akshata Mallya Shenoy: Diet Chart For Purnima

This document provides a diet chart and recommendations for Purnima, a 5'4", 76kg female with a BMI of 29.32 seeking to address fatty liver issues. The diet focuses on vegetables, fruits, whole grains, legumes, fish and seafood, eggs, dairy, and healthy fats/oils while restricting added sugars, refined grains, trans fats, and processed foods. Meals include options for breakfast, mid-morning, lunch, tea time, and dinner, along with recommendations for water consumption and foods/restrictions.

Uploaded by

purnima
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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DIET CHART FOR Purnima

Nutritionist - Akshata Mallya Shenoy


HEIGHT - 5.4 ft WEIGHT - 76kgs
BMI - 29.32

Gender- Female

Diet Preference - Veg

Goal –fatty liver

Exercise – No

If yes, what type of Exercise

Sleep Duration -

Work Lifestyle – Sedentary/Moderate/Heavy worker -

Any Medical complications- Yes/No

If yes, specify -

Family History of complications – Yes/No

If yes, specify

Taking Medication or supplement- Yes/No

If yes, specify

Alcohol consumption - Yes/No

If yes, specify the Quantity and Frequency

EAT HEALTHY AND STAY HAPPY


v

BREAKFAST (7am – 9am) Options:

• 2 egg whites omelet with lots of colorful capsicum. (or)


• Daliya pulav with lots of carrots and capsicum (1cup /or)
• Poha/Upma with vegetables.(1cup / or)
• Vegetable and oats cutlets with carrots and peas. (2 nos. / or)
• Multigrain Idlis (0ats/Ragi/Jowar/) (2nos. / with)
• Milk/Buttermilk/Rasam. (1cup)
MIDMORNING (10am – 11am)

• Fruit (100-150 gms) (any red / yellow / green fruit).

LUNCH (12:30pm – 1:30 pm)

• Salad (diced carrots, green capsicum, red capsicum, broccoli & Shredded
red cabbage, lettuce, cucumber, tomatoes, beetroot) Roti (use multigrain
atta). (2 small)
• Cooked vegetables (any green leafy vegetable/cottage cheese). (1cup,
with)
• Curd (toned milk) (1/2 cup, with)
• Dal / Chickpeas. (1cup/or)

TEA TIME (4pm – 5pm)

• Tea/Mid coffee (without sugar) (1 cup) +


• Roasted Puffed rice / Roasted chickpeas/chana. (100 gms)

DINNER (8pm)

• Vegetable soup/lentil soup/Rasam . (1 cup , with)


• Rest same as Lunch just replace 2 rotis with 1 and avoid curd

Water consumption- 2.5 litres everyday


Foods to Eat

• Vegetables: Tomatoes, Broccoli, Cabbage, Spinach, Onions, Cauliflower, Carrots,


Sprouts, Cucumbers, Beetroot etc.

• Fruits: Apples, Bananas, Oranges, Pears, Strawberries, Grapes, Dates, Figs, Melons,
Peaches etc. Nuts and Seeds: Almonds Walnuts, Sunflower seeds, Pumpkin seeds etc

• Legumes: Beans, Peas, Lentils, Pulses, Peanuts, Chickpeas etc. ✓ Tubers: Potatoes,
Sweet potatoes, Turnips, Yams etc.

• Whole Grains: Whole oats, Brown rice, Rye, Barley, Corn, Whole wheat, Whole
grain bread and Pasta

• Fish and Seafood: Rohu, Pabda, Bhetki, Hilsa, Mackerel etc. Eggs: Preferably egg
white.

• Dairy: Cottage cheese (Paneer), Milk, Butter milk. V Herbs and Spices: Garlic, Basil,
Mint, Rosemary, Sage, Nutmeg, Cinnamon, Pepper etc.

• Healthy Fats: Extra virgin olive oil/ Canola oil.


Restrict Unhealthy Foods

• Added sugar: Cold drinks Candies, Ice cream, Table sugar

• Refined grains: White bread, Pasta made with refined wheat etc.

• Trans fats: Found in margarine and various processed foods

• Refined Oils: Soybean oil, Cottonseed oil and others

• Processed meat: Processed sausages. Hot dogs etc,

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