Weighty matters

A balanced diet is the first step towards a healthier lifestyle. Here’s how to eat right

A balanced diet is the first step towards a healthier lifestyle. Here’s how to eat right

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I am 30 years old, weigh 70 kg and my height is 5 feet. I want to lose weight. Please suggest a vegetarian diet.
Pallavi Gawde

Hi Pallavi, here’s a diet routine that you can follow:
Early morning: 2-3 almonds soaked in water + 1 date + 1 walnut.
Breakfast: 1 glass of skimmed milk (avoid sugar) + dalia porridge or 2 steamed idlis / 1 dosa with sambar (Avoid coconut chutney).
Mid-morning: 1 glass of buttermilk/ coconut water at 11.30 am.
Lunch: Start your meal with a glass of water. 1 bowl of salad +2 dry chapatis or 1 chapati with oil or ghee + 1 bowl of rice + 1 ½ cup of dal/ sprouts + 1 cup of vegetables + 1 cup of curd/ veg raita (skimmed milk).
Evening snacks: Green tea + chana chaat/ dry bhel (no sev, papdi)/ 1 whole wheat veg sandwich at 5 pm/ 1 seasonal fruit (avoid bananas, chikoo, sitaphal and mango).
Dinner: 1 bowl of homemade vegetable soup at 8.30 pm + 1 roti (made of jowar/ bajra/ ragi) [avoid rice] + 1 ½ cup of dal/ soya chunks + 1 cup of vegetables + salad/ raita.

I am 31 years old, 5’4” tall and weigh 70 kg. I have developed a paunch. I go for a walk in the morning and do some exercises. I am a vegetarian. Please recommend a diet.
Shailaja

Here’s a dietary routine that will help you:
Early morning: 1 cup of green tea.
Breakfast: 1 glass of skimmed milk (avoid sugar) + 2 multigrain bread slices with green chutney/ 1 veg sandwich or 1 bowl of muesli.
Mid-morning: 1 seasonal fruit at 11.30 am.
Lunch: Start with a glass of water. 1 bowl of salad + 2 dry chapatis + 1 bowl rice + 1 ½ cup of dal/ dahi kadhi + 1 cup of vegetables + 1 cup of curd/ veg raita (skimmed milk).
Evening snacks: 1 cup of soya milk + 3-4 Marie biscuits/ sprout bhel. 1 glass of mix veg juice at 7 pm.
Dinner: 1 bowl of homemade veg soup at 8.30 pm + 1 jowar/ bajra/ ragi roti [avoid rice] + 1 ½ cup of dal/ sambar + 1 cup of veg + salad/ raita.

Leena Mogre is the director of Leena Mogre Fitness and is an aerobics, power yoga and weight training expert. Her panel, comprising Dr Rakesh Nair (orthopaedics and sports medicine), Jaya Hiranandani (nutritionist), Kalpesh Vinerkar (exercise and sports training), Nikhil Mogre (sports specialist) and Rupali Gujar (diet and nutrition) will answer your questions.