18/01/2024
Care plan:
DO's
1. Have your meals on time and never skip your meals
2. Include egg, chicken, fish, dairy products (milk/ curd/ paneer/ cheese like feta, parmesan, swiss,
cheddar, ricotta), dal and whole pulses in your diet.
3. Include whole grains such as whole wheat, Jowar, bajra, rice, broken wheat to increase the fiber
content.
4. Consume plenty of vegetables on a daily basis.
5. Include whole fruits in your diet rather than in the form of fruit juices.
6. Use different types of oils for cooking: Rice bran oil, sunflower oil, olive oil ( consume only 3-4 tsp)
7. Consume at least 3 liters of water in a day.
8. Maintain a good quality sleep between 6-8 hours
9. Start with strength training with a fitness coach's guidance.
10. Check your weight once in 15 days and body measurements/ composition once in 30 days. .
DON'Ts
1. Do not skip any meals, consume small and frequent meals.
2. Do not consume dalda and margarine.
3. Do not consume refined flour and sugar products in your diet.
4. Do not consume junk foods such as bhajiya, samosa, pizza, burgers, french fries etc.
5. Do not consume foods such as store bought sauces, preserved foods, ready to eat foods, chips,
carbonated drinks etc.
Regards
Nandini
