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Guide to good diet

Have some weight queries? Leena Mogre has the answers.
Hindustan Times | By Leena Mogre, Mumbai
UPDATED ON JUL 08, 2010 03:32 PM IST

Have some weight queries? Leena Mogre has the answers.

I am 21-years-old. My height is 5’4” and I weigh 68 kgs. Since I am studying, I get no time to work out. Please suggest a vegetarian diet.
Archana Vaghela
Your weight should be between 58 and 60 kg. So you need to lose 8-10 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 / peach
Lunch: 3 dry chapatis + 1 cup sprouts usal + 1 cup veg + 1 glass of buttermilk
Evening snacks: 1 cup green tea + sprouts bhel / wheat puffs
7.00pm: 1 bowl veg soup
Dinner: 1 bajra roti + 1 bowl mixed dal + 1 cup vegetables + veg raita
Bed time: 1 cup of milk

Hi. I am 24-years-old. My height is 5’7” and I weigh 65 kg. My recent blood test report says my haemoglobin level is 13.2 g and serum cholesterol is 224 mg. I suffer from constipation. Please suggest a diet and exercise plan.
The normal range of total cholesterol should be between 150 and 200 mg.
Avoid foods that are high in cholesterol such as meat and egg yolks. Eat fresh fruits, salads, 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 like skimmed milk, low-fat yogurt or cottage cheese.

Increase your fibre intake by including whole grain cereals, whole dals, green leafy vegetables and fruits in your diet. Drink at least 8 to 10 glasses of water a day. Increase your cardio training to lower your cholesterol level.

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