Q: I am 21-years-old. My height is 5’4” and I weigh 68 kgs. I get no time to work out. Please suggest a vegetarian diet.
- Archana Vaghela
Your weight should be between 58 and 60 kg. You can follow this diet:
Early morning: 2-3 soaked almonds + raisins
Breakfast: 1 cup soya milk + 2 dry methi theplas/1 plate dalia upma
Mid morning: 1 apple/pear
Lunch: 3 dry chappatis + 1 cup sprouts usal + 1 cup veg + 1 glass of buttermilk
Evening snacks: 1 cup green tea + sprouts bhel/wheat puffs
Dinner: 1 bajra chappati + 1 bowl mixed dal + 1 cup vegetables + veg raita
Bed time: 1 cup of milk
Q: Hi. I am 24-years-old. My height is 5’7” and I weigh 65 kg. My haemoglobin level is 13.2 g and serum cholesterol is 224 mg. I suffer from constipation. Please suggest a diet.
Avoid foods that are high in cholesterol. Eat fresh fruits, grains, vegetables and salads. Substitute oil-based dressings with vinegar or lemon-based dressings. Avoid palm or coconut oil for cooking; use sunflower, safflower and olive oil instead. Use low-fat dairy products. Include whole grain cereals, whole dals, green leafy vegetables and fruits in your diet. Increase your cardio training to lower your cholesterol level.
Leena Mogre is a Mumbai-based fitness expert.