________________
Milk Skimmed 1 Cup..
Milk Condensed 1 Cup (Sweetened). Milk Power.
Butter Milk Skimmed 1 Glass.
Cheese..
Curds (Yoghurt) Low Fat
Ice Cream
Kheer.
Milk Cake Ghee
Oil
Cream 1 Tablespoon Butter
Margarine
Peanut Butter.
NUTS
Almond (10-12)
Cashew Nuts (8-10)
Coconut (Dry)
Coconut Tender
Chestnuts, Fresh
FRUITS
Apples
Apricot.
Banana
Ground Nuts
Walnuts (8-10 Halves) 15 gms
Pista
Jardalu
Berries (Bor)-Dry
.............................
15 gms
Jambu
Lichis
Lime..
Loquat
10 gms 10 gms
Cape-Goose-Berry (Raspberry).
Cherries.
Dates (Dried)
Figs (Tender Fresh).
Figs (Dried).
Guavas (Peru Jamfal)
Grapes (Blue)..
Grapes (Dried).
Jackfruits (Ripe).
Jain Education International
45 320
496
25
348
60 205 178 Papaya. Peaches.
Pear
331
900
900
50
755
755
620
Calories 65
66
662
41
150 560
102
626
53
64
Malta Mandarine.
Mangoes (Green). Mangoes (Ripe) Melon (White). Mulberry. Orange
Calories
Pineapple
Plums
Prune
Pomme Granate (Red).
Sapota (Cheeku).. Tomatoes (Ripe). Strawberry Sitafal.
88 47
61
59
43
SOUPS & BEVERAGES Clear Vegetable Soup Tomato Cream Soup Vegetable Soup
Tea, Lemon no sugar-1 cup. Tea, milk no sugar-1 cup
Cocoa, 1⁄2 milk with sugar-1 cup. Coffee-black with milk-1 cup. Coffee black-1 cup.... Coffee-Milk and sugar-1 cup 56 Cola drinks-8 fl oz
53 Fruit Juice (Unsweetened) 31⁄2 fl. oz 153
Orange Juice 31⁄2 fl. oz....
53 Lemon, Grapefruit & Squashes 31⁄2 fl. oz 70 Chocolate drinks with milk 5 oz.
317 75
Horlicks Powder
115 gms 6 oz 1⁄2 oz
150 ml 150 ml
150 ml
A.
36 you make yourself, make it sure that you have well balanced diet with sufficient amount of proteins, vitamins and minerals.
44
50 to 80
4888888
39
21
53
53
32
50
51
46
56
75
77
94
112
44 104
Calories 12 65
65 1
20
145
25 5
75
104
75
110
110
56
56
114
54
Lucozade
320 Ovaltine Powder
51
45 It is impossible to include all the food 290 substances available and details of different diet plans in this article. The calorie reckoner will be useful as a rough guide, in calculating the value of different diets, whether it may be overweight, underweight, high cholesterol in blood or different diseases, but whatever plan
For Private & Personal Use Only
We have given two most common diet plans, which may be useful to our readers. Table-4 Diet plan for reducing weight
To reduce weight it is essential to take well balanced diet with sufficient proteins, minerals & vitamins. One must take sufficient milk, yoghurt (curds), cheese, vegetables, fresh fruits. Avoid sugar, sweets, chocolates, jam, honey, biscuits, cakes sweet pickles, potatoes, nuts etc.
Suggested daily intake
Milk
Rice & Wheat Flour Pulses
Yoghurt-low fat Fruits
Leafy vegetables Spices
Butter, Ghee
600 g 100 g 50 g 250 g 2 pieces
unlimited amount unlimited amount
15 g
Table 5-Cholesterol-lowering food plans Many people have too much cholesterol in their blood. A large amount of cholesterolin blood indicates a greater than average risk of suffering from heart disease. The following food plan is designed to reduce blood cholesterol.
If you are overweight, reduce yourweight.eat lots of vegetables.
Substitute poly unsaturated margarine for butter and other margarines. Do this for both cooking and spreading.
Eat Cottage cheese instead of hard and cream cheeses.
Use skimmed milk instead of whole milk in drinks, on cereals and in cooking. Skimmed milk may be bought in both liquid and dried forms.
Eat low fat yoghurt instead of cream. Cut down on fried foods.
Dr. Natubhai Shah
41
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