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Your daily diet corner

Restrict your intake of coffee and avoid sweets and fried food.

health and fitness Updated: May 01, 2010 00:30 IST
Leena Mogre

I am 58 years old, 4’11” tall and weigh 70 kg, and I’m also diabetic. I was recently diagnosed with osteoarthritis of the knee and asked to lose weight. I’m unable to go for walks as my knees hurt. Can you suggest a simple diet plan that can help me lose weight?
— Dipali
According to your age and height, your weight should be 53-55 kg. Follow this diet:
Early morning: One tsp of soaked methi seeds.
Breakfast: One cup of skimmed milk (without sugar), 1 plate of oats upma/ 2 small ragi dosas with green chutney.
Mid-morning: 1 cup of bottle gourd juice.
Lunch: 1 cup of salad + 2 dry chapatis + 1 bowl of mixed dal + 1 cup of vegetables.
After lunch: One glass of thin buttermilk.
Evening snacks: One cup of tea without sugar + 2 pieces of suji rusk/ a handful of roasted channa.
Mid-evening: A fruit (avoid mango, banana, custard apple, chickoo).
Dinner: 1 bowl of mixed vegetable soup + 2 chapatis/ 1 bowl of dalia + 1 cup of sprouts + 1 cup of vegetables + salad.
Bedtime: ½ a cup of skimmed milk.

I am 35 years old, weigh 75 kg and my height is 5’6”. I mainly work night shift, and find it hard to exercise during the day. Please guide me on weight loss.
— Viha
Since you work late, your eating patterns have changed. So carry your own snacks like fruits, crackers and nuts. Restrict your intake of coffee and avoid sweets and fried food. Take rest for 7-8 hours after you come home. Catch up on exercise before dinner. your ideal body weight should be 68-70 kg.