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    Amit Saxena - Diet Chart

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    amit_saxena_10
    - The document outlines a 3-month nutrition plan for Mr. Amit Saxena, age 39, who is seeking weight loss and treatment for pre-diabetes. - The plan details meals, portions, and recommended foods at each eating occasion from early morning to bedtime, including snacks and drinks. - It emphasizes staying hydrated, regular exercise like brisk walking 6 times per week, and adopting healthy habits to support weight management and diabetes prevention long-term.

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    Amit Saxena - Diet Chart

    Uploaded by

    amit_saxena_10
    98 views3 pages
    - The document outlines a 3-month nutrition plan for Mr. Amit Saxena, age 39, who is seeking weight loss and treatment for pre-diabetes. - The plan details meals, portions, and recommended foods at each eating occasion from early morning to bedtime, including snacks and drinks. - It emphasizes staying hydrated, regular exercise like brisk walking 6 times per week, and adopting healthy habits to support weight management and diabetes prevention long-term.

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    Amit Saxena - diet chart

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    - The document outlines a 3-month nutrition plan for Mr. Amit Saxena, age 39, who is seeking weight loss and treatment for pre-diabetes. - The plan details meals, portions, and recommended foods at each eating occasion from early morning to bedtime, including snacks and drinks. - It emphasizes staying hydrated, regular exercise like brisk walking 6 times per week, and adopting healthy habits to support weight management and diabetes prevention long-term.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    98 views3 pages

    Amit Saxena - Diet Chart

    Uploaded by

    amit_saxena_10
    - The document outlines a 3-month nutrition plan for Mr. Amit Saxena, age 39, who is seeking weight loss and treatment for pre-diabetes. - The plan details meals, portions, and recommended foods at each eating occasion from early morning to bedtime, including snacks and drinks. - It emphasizes staying hydrated, regular exercise like brisk walking 6 times per week, and adopting healthy habits to support weight management and diabetes prevention long-term.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    Name | Mr.

    Amit Saxena
    Age: 39yrs
    Goal | weight loss,Pre Diabetes
    Policy Number:P/201128/01/2020/001578
    Nutritionist Incharge | Vijayalakshmi
    Ht:5.6ft Wt: 90 kgs IBW: 67 kgs BMI:32.3kg/m2
    _____________________________________________________________________
    NUTRITION PLAN

    MEAL FOOD QUANTITY

    Early morning Choose any one :(DETOX DRINK)


    7.00am  Carrot + cucumber + amla + Ginger (Few slices) + Mint
    leaves.
     Beetroot + amla + Ginger (Few slices) + Mint leaves. 1 Glass (200-250ml)
     Lemon Ginger water

    -Preparation:
    Blend all the ingredients together & strain it

    Pre – Breakfast - 1 tablespoon of Apple cider vinegar diluted in 200ml of warm 200ml
    water
    (15 Minutes prior)

    Breakfast Choose any one option


    8.30am  Overnight soaked oats (Recipe given below) 1 cup (150gms)
     Moong cheela /Besan dosa/ Roti 2 no.s
    Side Dishes:
     Chutneys- Mint/ Tomato/ Onion Chutneys- Coriander/ 2 table spoons
    Ginger/ Garlic
     Sambhar/Rajma/chickpea Curry/Paneer /mushroom gravy 200 - 250ml
    Regular: -
    -Boiled egg 2no/ Sprouts./channa/ soya bean sprouts 150gms

    Mid-morning Choose any one option:


    11:00am-11:30am 200gms
     Papaya/Guava/Pineapple/Orange/Apple
     Buttermilk ( 2 teaspoon Chia seeds ) 1 glass ( 250ml)

    Lunch Choose any one option:


    1:00-1:30pm Jowar roti/ multigrain 1 nos
    SIDE DISHES :(Choose anyone)
     Dal or Sambar/ Channa curry/Chicken/ Fish curry 150gms (Cooked)
     Vegetable curry
     Raita’s - Cucumber/ Carrot/ Beetroot/ onion/ Plantain 200ml
    stem/ mix vegetable salad (cucumber, tomato, onion)

    Evening Snack Black Tea/ Green tea + squeeze 1/2 lime 150ml
    4:30-5:00pm Choose any one healthy snack:
     Sprouts mixed veg salad(or) 250g
     Mixed Nuts & seeds ( 6 Almonds , 2 walnuts, sunflower 1 cup
    seeds , flax seeds & pumpkin seeds- each 1 tablespoon)

    Dinner Choose any one option:


    7:30 pm
    - Soups ( Cabbage/Horsegram/ Clear veg soup/chicken broth) 200gms
    - Sprouts mixed veg salad ( Sprouted green gram, carrot, raw
    mango, cabbage, onion)
    - Boiled egg whites 4 no.s
    Choose any one option side dish
    -Paneer/Tofu/Vegetable/ Soya chunks/Mushroom Sauteed 200gms

    Bedtime - 2 teaspoon of cinnamon powder boiled in water & strained


    30min before and to be consumed. 250ml

    Regular - Add 2 tbsp of lemon juice & 2tbsp of sabja seeds into 2 2 litres
    litres of water and consume it for whole day

    IMPORTANT NOTE

    ● Adequate hydration is important for your overall health. Keep Sipping 150 – 200 ml
    of water for about every 20 – 30 mins and Drink 1.5 Litres of water at the end of the
    day.
    ● Continue to do brisk walk in 6 times a week.

    ● Make exercise a fun activity such as playing a sport / game like dancing, playing,
    swimming.
    ● Include meditation a part of your exercise - Meditate 5 - 10 minutes in a day
    ● Reduce sweets intake.
    ● Reduce Alcohol, Smoking.

    Plan for healthy weight management: - 


    ● Replace unhealthy habits with new, healthy ones.
    ● Eat more slowly.
    ● Avoid sweets, namkeen, deep fried foods intake.

    ● Eat only when you're truly hungry instead of when you are tired, anxious, or feeling
    an emotion besides hunger. 
    ● Plan meals ahead of time to ensure that you eat a healthy well-balanced
    meal. Physical activity is as important as your diet in helping you lose weight!
    Regular physical activity helps lower your risk of heart attack, stroke, high blood
    pressure and other health problems.
    You may need more exercise to reach your weight loss goals. Our communication with you is
    to support, encourage, motivate and empower you. 
    Although the program is for 3 months, the protocol can and is meant to be continued. It is
    designed to start a change and to maintain that change towards achieving the goal of having
    a healthier life.
    Recipe :

    Wash and soak overnight 2 tbsp of steel cut oats using water. Add additional ingredients
    before consuming (soaked chia seeds & curd 2 tbsp + almonds(6nos) +cut fruit any one-
    apple/guava/papaya). If your not finding oats you can replace it with rice flakes.

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