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C I T Y – C L I N I C Reg.No. !""# $%nd. &oard of Medicine' (-)ail: s)u)air.*+g)ail.co) s)u)air.*+g)ail.co)
onsultant hysician / Dietician $&0MS1MDFSM1GD2M1DN2(' (3. 2ouse 4fficer5Go6t.hospital Moradabad "ember, #utrition $ociety of %ndia(#$% "ember, %ndian $cience &ongress 'ssociation (%$&' (%$&' "ember, ed &ross $ociety of %ndia
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Date: ,,,,,,,,,..
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A simple weight gain and fitness diet chart for an adult Indian on-!eg" male
Stats of the subject:
#ight $ %"%feet &eight $ %2 'g (MI $ 19"23 )ormal* at , $1 ,)ormal* I(& $ .1"%7 /0 alories reuirement da4 $ 2156 /iloal"
0eneral ad!ice on ood er!ings per da4
Fruits fresh fruits such as bananas, grapes, oranges, mangoes, melons, peaches or pineapple should take around 1-2 cups of fruits every day.
Vegetables 2-3 cups of vegetables such as potatoes, carrots, beans, broccoli, spinach and tomatoes.
Grains 6-8 ounce of gains (cereals, rice, and bread
Dairy products !airy products such as milk, yogurt and cheese, around 3 cups of any dairy products every day.
Meats
)-6 ounce of any kind of non-vegetarian items ( chicken, meat, eggs every day.
8iet plan: MA o"1: MORNING 7:30 – 8:00 AM 1 fruit (apple/orange/Guava/mu! melon/"#i!!u/$anana %it# 8&10 almon' (re oa! in %ater for %#ole nig#t) (*a!e in empt+ toma"#) ;eason for this meal: *#i fulfill t#e fi$er , ugar re-uirement of $o'+ , a"t a antio.i'ant goo' for !in , retart of 'igetive +tem after long nig#t $rea! MA o"2: MORNING 8:30 – :00 AM 1 Gla 2u!e %arm mil! %it# an+ topping / 1 gla #omema'e lai (%eet) / 1 "up tea / 1 "up "offee %it# li"e $ro%n $rea' rote' %it# !et"#up/$utter / tuff "#apatti %it# $utter/'ei g#ee /1 $o%l %#eat/ "orn fla!e %it# mil!/ 1 $o%l roate' $la"! gram/lo$#ia(proute') / 1 gla fre# fruit 4ui"e / 1 gla $utter mil! ;eason for this meal: *#i fulfill t#e protein , "ra$ re-uirement of $o'+ , #elp in regaining , maintaining t#e energ+ level in t#e $o'+ ver+ important o never !ip +our $rea!fat MA o"3: A5*6RNOON 1:00& 1:30 M 2N9; A) 1
it# G#ee) 9) 1 late 9#i"!en "urr+/$eaf/ goat "urr+ %it# or %it#out green vegeta$le an' 'al/ 1 plate ri"e/At leat one form of animal meat li!e "#i"!en or meat ie one to t%o erving ?) 1 *omato 1 9u"um$er1 "arrot an' "a$$age a ala' ;eason for this meal: it# G#ee) 9) 1 late an+ vegeta$le an' 1 plate 'al ?) 1 *omato 1 9u"um$er an' "a$$age 6) 1 gla lu!e %arm lemon %ater without salt and sugar (MOST IMP.) ;A< <; =#I MA: A? MA A I= MA? (;A/ =# 8I= A8 @=;I=I<
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A88;: I=? IIB #AM8A;8 A0A;-(B A<<> #A#; ;
=he opinion eCpressed is in m4 personal capacit4 and no indemnit4 lies with me on account of bro'en treatmentaltered dosesirregular follow-up or interference b4 another doctor in the form of an4 actopinion or misguidance" ;is' about the drugsin!estigations and details of the disease ha!e been eCplained" <=:-<= <; M8I<0A A"
