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Medicine & Health Education
Diet & Meal Plans
Proper for Good Health
Lifestyle Modifications for a Healthy Body, Mind and Spirit
Bala N. Aiyer, M.D.
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Weight Reducing Exchange Diet
Daily Meal Exchange plan -- Use with the Exchange list Menu
 
 
Low Calorie Diet -- General Rules
 
 

Diet Plan: Diet provides 50 % Starch, 30 % Protein & 20 % Fat in Calories.

1. Eat only those foods which are on the diet list. 2. Do not skip or miss the meals.
3. Eat only the amount of food specified. 4. Do not snack or eat in between meals.
 
 
Measuring Food:- Food should be measured. Use a standard 8 ounce measuring cup, a standard teaspoon and standard table spoon. All measurements are level. Most foods are measured after cooking.
Food Preparation:- Meat should be baked, boiled or broiled. Do not fry foods unless fat is allowed.
Special Food:- There is no need to buy special foods. Foods can be selected from the same foods purchased for other family members. Skimmed milk, low Calorie bread, lean meat, fats and fruits [fresh or canned without sugar are preferred.
All Diabetics should avoid:- Sugar, sweets, candy, honey, pie and all foods prepared with sugar. Diabetics should also avoid high fat and cholesterol diets, beer, wine and other alcoholic beverages.
For weight control, avoid :- All fats, fried foods, sweets, and all foods prepared with sugar and oil.
Always Avoid :- Red meat, high fat and cholesterol diets, beer, wine and other alcoholic beverages.
Please note:- Fats contain 9 Calories per gram but breads contain only 4 calories per gram.
 
 
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Weight Reduction Exchange Diet
 
 
 
1200 Calories
Sample Menu
 
 

Breakfast

-[7AM -8 AM]

 
 
1 Fruit [list 6]

2 Bread [list 1]

1 Fat [list 3]
1 Milk [list 5]
Free Food [list 7]
1/3 cup apple Juice

1 cup Oat meal

2 tsp. margarine
1 cup 1/2 % milk
coffee or tea
 
 Lunch -[12mn - 1 PM] 
 
2 Meat [list 2]
1 Bread [list 1]
1 Vegetable [list 4]
Raw Vegetable
1 Fruit [list 6]
1 Fat [list 3]
Free Foods [list 7]
1/2 cup tuna
1 slice Bread
1/2 cup tomato slices
lettuce salad
1/2 cup mixed fruits
1/2 tsp. margarine
Tea with lemon
 
 Dinner-[5PM - 6 PM] 
 
2 Meat [list 2]
1 Bread [list 1]
1 Vegetable [list 4]
Raw Vegetable

1 Fat [list 3]

Free Foods [list 7]
2 oz. baked chicken
1/2 cup mashed potato
1 cup broccoli
tossed salad
1 Tbsp. salad dressing
1 tsp. margarine
Coffee
 
 Evening Snack-[9 PM - 10 PM] 
 
1/2 Bread
1 Milk [list 5]
3/4 cup popped corn
1 cup 1/2 % milk
 
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1000 Calories
Sample Menu
 
 

Breakfast

-[7AM -8 AM]

 
 
1 Fruit [list 6]

2 Bread [list 1]

1 Milk [list 5]
Free Food [list 7]
1/2 cup orange juice

2 slices Toast

1 cup 1/2 % milk
coffee or tea
 
 Lunch -[12mn - 1 PM] 
 
2 Meat [list 2]
1 Bread [list 1]

1 Vegetable [list 4]

Raw Vegetable
1 Fruit [list 6]
Free Foods [list 7]
1/2 cup cottage cheese
1 small potato baked

1 cup broccoli

Vegetable Salad
1 small apple
Tea with lemon
 
 Dinner-[5PM - 6 PM] 
 
2 Meat [list 2]

1 Bread [list 1]

1 Vegetable [list 4]
Raw Vegetable
1 Fat [list 3]
Free foods [list 7]
2 oz. roast beef

1/2 cup cooked rice

1/2 cup carrots
lettuce salad & vinegar
1 tsp. margarine
Tea with lemon
 
 Evening Snack-[9 PM - 10 PM] 
 
1/2 Bread
1 Milk [list 5]
3/4 cup popped corn
1 cup 1/2 % milk
 
   
 
Please see : : Daily Meal Plan Exchange List : : Click Here
 
  
  
   
 
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-- Proper Nutrition and a balanced Diet are very essential --
Essential Changes -- for a healthy Heart and General Health0
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