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Dr. Andrew Rynne

Family Physician

Exp 50 years

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Suggest a good diet plan

Answered by
Dr. Aslam Lalani


Practicing since :2000

Answered : 356 Questions

Posted on Wed, 12 Dec 2012 in Diet Plans
Question: I stay away from home .
So i eat out always as I could not cook myself.
So I generally dont hav a good diet plan.

Please suggest me some diet plan .
Answered by Dr. Aslam Lalani 1 hour later

It is my pleasure to answer you.

In general I am giving you broad idea how to choose and what to be avoided in your routine diet.

- Take good quantity of fresh fruits, fresh XXXXXXX leafy vegetables, pulses, legumes, nuts like almond, wall nut, soybeans, lentils.
- Take whole grain food like brown bread, brown rice, whole wheat, oatmeal, popcorn, seafood like sea fish salmon, tuna, sardine, meat like chicken without skin, lean poultry etc.
- Avoid saturated food item like fried food, ghee, butter, red meat, organ meat like liver, kidney and seafood like prawns, crabs, egg yellow if you are non-vegetarian.
- Reduce table salt and avoid bakery items, fried food, sweets, and ice cream.
- Take low fat dairy foods like skimmed milk, low fat yogurt, and low fat cheese.

Please provide me with the following information, so that I will try to give more personalized suggestions.

- Your body weight
- Vegetarian or non vegetarian
- Preference to milk and milk related product
- Preference to fruits, dry fruits, south Indian/north Indian type of food
- Place where you are staying at present


Above answer was peer-reviewed by : Dr. Mohammed Kappan
Follow up: Dr. Aslam Lalani 5 hours later
Body weight -59KGs
Non vegetarian
I never drink milk , curd . But i use to drink coffee and tea .
South Indian type of food (but I'll add on week ends...)
I stay in kondapur, Hyderabad, India .
Answered by Dr. Aslam Lalani 15 hours later
Thanks for giving information
Please go through following advice but keep in mind above general rules in choosing any food

Breakfast :

One cup tea/ coffee + one fruit of your choice daily
Choose any one of following
idly / brown bread 3 to 4 slice / oat meal /corn flakes with cup of milk / muesli with cup of milk /upma /pongal /dosa /boil egg
Choose any one and try to eat a different thing everyday
As far as Brown bread with butter / vada/ puri/ omelette is concerned: Choose any one item and limit it to one item in 7 to 10 days
Lunch and Dinner :

•     phulka /roti ,
•     dal one cup,
• XXXXXXX leafy vegetables curry
•     rice one cup,
• XXXXXXX salads

Non vegetarian curry :
•     chicken can be take twice a week ,
•     red meat once a month ,
•     fish curry twice a week ,
•     egg curry with out egg yellow 2 times a week can be taken

Evening snacks
Tea / coffee + Wheat bread / oats/ rice flakes / pop corn / fruit

Dry fruits : You can take 5-10 almonds or walnut ; Limit quantity of other dry fruits ,
Limit intake of hyderabadi biryanis once or twice a month .

Try to take all variety as it will be available in Hyderabad freely and can be made at home easily ,

If you have any further questions I will be happy to help.

If you do not have any clarifications, you can close the discussion and rate the answer. Wish you good health.

Above answer was peer-reviewed by : Dr. Aparna Kohli

The User accepted the expert's answer

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