Weight Reducing Diet

FREE FOOD

Beverages like clear soup, pepper water, tomato juice, tender coconut water, dilute skimmed buttermilk, rasam, soda, lime juice with salt.
All vegetables( including green leafy vegetables) other than root vegetables as salad or boiled vegetables.
Pickles without oil and sugar.

FOODS PERMITTED IN LIMITED QUANTITY
Milk (whole) not more than 300 ml. per day including that used in curd and beverages.
Oil not more than 4-5 tsp. per day
Non-vegetarian items like fish, chicken, can be taken one piece per day in boiled/ grilled form.(50 gm)
Fruits like oranges, sweet lime, apple, papaya, water melon can be taken- one or few pieces per day.(100 gm)
FOODS TO BE AVOIDED
Fats like vanaspathi, ghee, butter, coconut oil.
Sweets like puddings, payasam, burfis, laddu, desserts, icecreams etc.,
Bakery products like cakes, pasteries, biscuits, etc.,
High calorie fruits like banana, grapes, mango, custard apple, chickoo, etc.,
Raw banana and root vegetables like potato yam, colocasia.
Nuts like almonds, peanuts, cashewnuts, and dried fruits like figs, dates, currants, raisin, apricots, etc.,
Egg yolk, ham bacon, mutton, sausages, cheese, cottage cheese, etc.,
Aerated drinks
Fruit juices (with sugar) squashes, etc.,
Fried foods like chips, bondas, patties, etc., and foods containing lot of fat.
FOOD RECOMMENDED
Raw vegetables as salad, freshly boiled vegetables or green leafy vegetables at every meal.
Whole pulses, grams and cereals in preference to refined ones.
Raw sprouted grams as salads may be included atleast once in a day.

The above mentioned list does not necessarily implies that items not listed are either allowed freely or prohibited.
For quick reuction in weight, diet restriction alone may not be sufficient but combination with exercise the safest being brisk walks of ½ an hour in the morning and evening and gradually increase the timing, may be more effective

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PHYSIOLOGICAL & PSYCHOLOGICAL BACKGROUND IN DIETARY INTAKE

4-6 YEARS

• Physical development improves.
• Growth is rather slower and fluctuating hence eating habits are irregular.
• Try to become more and more independent in deciding the intake of certain food or number of meals.
• Often eats 3-5 times a day.
• Parent must set an example for healthy eating habits and supervise their children diet in both quality and quantity.
• Do not force the child to eat specific food but offer varieties.
• Supplementary foods or snacks prepared out of wholesome cereals, pulses, greens etc., definitely contribute to the overall calorific density and must be given in between the major meals.
• Vitamins and minerals may be necessary after an episode of illness during the period of poor dietary intake or even every day if the child is not taking the balanced diet for some reason or the other.
• Prone for infections and infestations. Routine deworming once in 6 months is necessary.

7-12 YEARS

• Time to educate about the importance of nutrition and growth and development and regular exercise.
• Likes to grow normally like their parents, brothers and sisters.
• Growth is rather slow, steady but can vary and appetite varies accordingly.
• Parents and teachers very often influences selection of food items.
• Total freedom and fast food centres provide them food giving empty calorie or with salt, sugar and fat food.
• Chocolate drinks and other unpermitted coloured sweets may cause irritability.
• Avoid bed coffee, chocolate drinks with milk which will curtail the intake of breakfast.
• Breakfast, lunch, dinner must provide wholesome healthy foods and should be derived from the four food groups of balanced diet. Of course one can exchange one portion with one egg or meat.
• Breakfast is an important one and often a mixed one. Mixed breakfast make them less attentive,more irritable.
• Regular health check-ups helps us to identify macro nutrients and micro nutrients deficiency under nourished children, over weight and obese children.

13-18 YEARS

• Significant mental, physical and sexual growth occurs.
• Enters with the second stage of growth spurt which lasts for about 1-2 years within this growth period of 5-9 years.
• Gain almost 20% of adult height and 40% of adult weight.
• Muscular ans skeletal growth is more in male resulting in need for more calories.
• Fat deposition is more in girls than boys.
• Sexual development or maturation occurring during this period may also interfere with the intake of nutrients.
• Adolescents also develop significant mental maturation, like abstract thinking, quick decision making, planning well ahead and certain psychological changes .All these may interfere with the intake of nutrients.
• Also develop altered food behaviour like skipping meals, desire to eat in fast food centres.
• Teen girls skip breakfast more than boys. However take snacks from outside once or twice. Commonly taken snacks are soft drinks, snacks containing sugar etc., Soft drinks like coco cola further reduces their serum calcium level which may upset their growth.
• As the energy requirements increases the requirement of certain vitamins particularly vitamin B complex increases.
• Exercise also shapes the and prevent them becoming obese.
• Well balanced diet derived from cereals, pulses, green leafy vegetables, roots and tubers and other vegetables, fruits, sugar and oil and fats in appropriate quantity and quality is all that required to obtain optimal nutrition and growth in adolescent period.

PHYSIOLOGICAL AND PSYCHOLOGICAL BACKGROUND IN DIETARY INTAKE

1-3 Years

• First phase of growth spurt ends around 11/2 to 2 years.
• Hence the initial increase in appetite becomes stationary.
• Cultivated proper healthy habits to food in early life will prevent behaviour problems like excessive or compulsive eating in later life, often resulting in metabolic disorders like diabetes, obesity, etc.,
• Ideal time to establish good eating pattern.Mostly one year old child is able to sit on the floor or in a high chair and take food along with the family members.
• Washing the hands and feet provide a sense of calmness and proper hygiene.
• Use appropriate plate.
• Allow sufficient time to eat
• Develop keenness in touching, appreciating size and shape of newer and newer food items.
• significant development of sense of tasting and smelling occurs.
• All of these make the child joyful in experiencing newer and newer food items.
• Tolerates bland food rather than spicy and Luke-warm food instead of hot food.
• Give food in small quantity and at frequent intervals since the stomach capacity is smaller.
• Takes food atleast 4-5 times a day.
• Toddler and young child likes coloured food items like carrot and greens.
• Introduce new food items one by one.
• Only proper size or portion of food should be served to avoid the feeling of rejection.
• Take care that pieces of food given do not choke the child.
• Supplementary feeds or snacks prepared from wholesome cereals, pulses and greens etc., definitely contribute to the overall calorific density and should be given in between major meals.
• Do not force the child to eat a particular food.But try to give the same at later periods.
• Forcing food will lead to eating problems in later life.
• Do not threaten the child while feeding and create an association of feeling of guilt etc., with eating.
• Food with utmost love and affection.

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Nutritious recipes

MINT OMELET
INGREDIENTS:
Fresh Mint leaves : 50gm
Onion : 50gms
Green chillies : 10 gms
Egg,one : 40 gms
Salt : a pinch
Turmeric powder : a pinch
Ghee, 2 tsp : 10 gms
METHOD: Pick, wash and chop fresh mint leaves. Chop the onions and green chillies fine. Add salt and turmeric powder. Mix well. Add the beaten egg and mix. Heat a tawa and pour one teaspoon of ghee.When hot add the prepared mixture and spread it evenly. Turn it over and fry with the remaining ghee. Serve it hot.
No. of servings: 1

AMARANTH GREEN CURRY
INGREDIENTS:
Amaranth leaves : 200 gms
Onion, big : 50 gms
Green chillies : 10 gms
Coconut scrapings : 20 gms
Oil : 10 gms
Salt : to taste
METHOD: Wash the amaranth leaves . Chop the amaranth, onion, and green chillies. Heat the oil in a pan, saute the chopped onion and green chillies. Add the chopped amaranth, salt and cook till soft. Sprinkle the coconut scrapings and serve it hot.
No. of servings : 1

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