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Working as software engineer need Healthy foods details

Iam a software engineer, working in a company, my job needs most of the time sitting in fornt of the computer. I also eat lot of junk foods whic is served at our desk. I have put on some weight. I need to reduce and i also want to know what foods i can eat and what not to eat, i cannot take home food to office. I also drink lot of coffee may be 4-5 times a day. Due to busy ours iam unable to do any exercises. I really need some help, i donot want to put on lot of weight and i know it will be difficult to decrease the weight
Fri, 13 Apr 2012
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Dietitian & Nutritionist 's  Response
Hi Makarand

Thx for Using Health Care Magic

From your question, I would like to give you some simple advices helping u for a better life style & therefore you won't get extra weight;
- Try to cut Junk food
- You can order Salads, Grilled Stuff instead of fried, Fruits & If you will get a sandwich order it in a brown whole grain bread
- Cut ur Coffee to once per day better in the morning, or simply u can use decaffinated coffee
- Do Stretching exercises every 15-30 minutes while u r sitting on the chair, this will help decreasing risk of having vertebral problems
- Drink from 8-12 cups of water daily

Thx in advance
Dr Peter S
Clinical Nutritionist
I find this answer helpful
  User's Response
Check out the Take Shape for Life program at
I also have a desk job and became very overweight. I have reduced by 50 lb in about 6 months with this program. It is really easy and convenient to do. It also addresses lack of exercise in a way that actually can work if you are very busy.
  User's Response
RECENTLY i met a dietician...and she gave me few tips....she told me not to eat any junk foods..or else try to reduce havingh junk foods...and then instead of having junk foods its better to have fresh fruits...except banana,mango...which are high in they have good vitamin supplements and less calories....and use sunflower oil while cooking instead of ground nut oil......coming to vegetables except....potato as it is high in calories...avoid ghee....and much as possible....
  User's Response
Take lot of vegetables, fruits, greens, salads. Avoid bakery foods. There are many vitamins and minerals in the fruits and vegetables which is very healthy , important for our body. Drink atleast 10-12 glasses of water, this will help you to take out all the toxin in our body
  User's Response

You seem to know all and at the same time have a lot of constraints, not able to do anything about it. You have to modify your diet and lifestyle first. This is what the doctors are going to say. Meet a dietician and get it solved. But i doubt whether you will be able to do it all with the constraints that you have. anyways all the very best.

  User's Response

sir i m girl of 18 year old my haemoglobin is 9.1 plase suggest me food that will increase my haemoglobin but doesnt increase fata

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