LOW FAT, LOW CARBOHYDRATE, HIGH FIBRE DIET
Avoid
Opt
Skim buttermilk Carbonated beverages
Green and herbal teas Fruit juices
Juices – Lime & Tomato Proprietary drinks like Horlicks, Boost, Bournvita, and
Clear Vegetable soup Complan etc.
Tender coconut water
Carbohydrates
Avoid
Opt
Sugary carbohydrates include refined sugar, honey,
glucose, jaggery, jam, jellies, biscuits rich in cream and
Wholegrain options wheat, brown rice, sugar, sweets, chocolate, cakes, pastries, and sugary
quinoa, oats, millets like samai, ragi, drinks
according to the prescribed calories Refined starch products like maida, corn flour, jelly
powder, custard powder and arrowroot powder etc.
Avoid excessive portions of rice or pasta or products
made with maida
Fats
Avoid
Opt
A combination of cooking oil preferably
sesame oil, rice bran oil, soyabean oil,
Saturated fat is linked with increasing cholesterol
sunflower oil, canola oil, groundnut oil,
Reduce the intake of all fats especially saturated fats
olive oil, mustard oil. Allowance/day –
e.g. ghee, butter, Vanaspathi, cheese, processed meat
3 to 4 tsp
and pastry
Heart healthy nuts like almonds and
Nuts like coconut, cashewnuts, groundnuts, etc.
walnuts: 3 to 4nos or Flaxseed/
Deep fried foods like samosa, vada, poori, chips, papad,
Sunflower seed 2tsp/day
bajji etc.
P.T.O
Proteins
Avoid
Opt
If Vegetarian,
Whole Pulses like channa, rajmah, whole green gram, etc can
Whole fat milk and its products
be included
Fatty meats like mutton, ham,
300 ml of low fat milk including coffee, tea, curd, buttermilk
bacon, organ meats and shellfishes
is permitted per day
like crab, prawns, shrimp etc. and
Soya and its products can be included
yolk of egg
If Non-Vegetarian,
Fish or chicken without skin (grilled, steamed, boiled or
baked) 50g is permitted per day 2 times a week
Egg white can be taken more frequently (2 to 4nos/day)
Vegetables
Avoid
Opt
All cooked vegetables with minimum Root vegetables like potato, yam, colacasia, tapioca
oil and salads and sweet potato
Fruits
Avoid
Opt
Fruits with skin – Apple, Pears, Guava, and High calorie fruits like banana, mango, custard
orange, sweet lime, watermelon, musk melon apple, grapes etc and dried fruits like dates,
and papaya either 1 medium size or few raisins and currants
pieces per day. Allowance/day – 100g
DIETARY TIPS:
I. Eat at least 3 times a day. Smaller meals spaced throughout the day can reduce the urge to
snack on high-calorie foods. Meals are best spaced 4 to 5 hours apart.
II. Eating breakfast may help to manage hunger and avoid overeating. Skipping meals can lead
to eating extra calories at the end of the day.
III. Portion control helps to reduce and maintain a healthy weight.
Hand guide for portion control:
P.T.O
• A fist size of carbohydrate
• A palm size of fish or poultry
• Two handfuls of vegetables or salad
• A cupped-handful of fruit
• Top of your thumb size of oil or fat
spread
Try:
• Using a smaller plate
• Fill half of the plate with vegetables
• Avoiding second helpings
IV. Use the guide below to help get the right balance.
Proportions on your plate weight loss. Proportions on your plate for weight maintenance.
V. Fish is a good source of low fat protein (white fish) and heart-protecting omega-3 (oily fish).
Aim to eat two portions a week of fishes, like mackerel, sardines or salmon.
VI. Moderate use of artificial sweeteners is safe.
Get active
Being active is an important part of a healthy lifestyle and aim for at least 30 minutes of moderate
physical activity five days a week. ‘Moderate’ means breathing more deeply and feeling warmer. Focus
on spending less time sitting still!
Note: Omission of any food item from the list above does not imply that they are freely allowed or
prohibited. Please Contact the Dietitian for further clarification.
INDIAN SAMPLE MEAL PLAN
Date: 30.1.23
Name: Ms. Haritha
Age: 30 years; Sex: F
Height: 5.1 ft Weight: 63 kg
Diet Advised: 1800 Calorie Balanced Diet
TIME QUANTITY
….ON RISING
12 Noon Tea / Milk 1 cup
(. ½ tsp . Sugar)
…BREAKFAST
8.30 AM
Ragi Idli / Multigrain Dosa / Vegetable Dalia Upma / Red Aval Upma
4...... nos. /.. 4 nos... / ..../2.. cup / 2 cup
Sambar 1 cup
Tomato / Onion / Dhal / Mint / Coriander Chutney 1 cup
(No Coconut / Groundnut)
(OR)
Brown Bread 4 slices
Dhal 1 cup
Vegetable Preparation 1 cup
(OR)
Oats Porridge with Milk 2 cups
Fruits 100 g
10 30 – 11 AM
Vegetable soup / Thin buttermilk 1 glass
Almonds / Walnuts 5 nos
1 – 1 30 PM
Whole Wheat Chapathi / Brown Rice / Cooked Millets
....4..... no / 2 cup / 2... cup
Sambar / Dal 1 cup
Rasam 1 Cup
Chicken / Fish / Egg White (as permitted) 1 cup
Vegetable Poriyal / Kootu 1 cup
Salad 1-2 cups
Curd 1 cup
…3.00 PM
Fruits (those recommended) 100g
…TEA TIME
4 – 4 30 PM
Tea 1 cup
(..1/2 tsp .. Sugar)
Thin Arrowroot Biscuits / Marie Biscuits 4 nos
(OR)
Roasted (or) Boiled Channa / Moong / Corn 1 cup
(OR)
Brown Bread Vegetable Sandwich 2 nos
… DINNER
9.00 – 9.30 PM Same as Breakfast / Lunch
10.00 PM Milk ( ½ tsp Sugar ) 1 Cup
Note:
For reference:
1 cup = 150ml capacity
1 glass = 200ml capacity
1 teaspoon = 5 gm
Dr. Bhuvaneshwari Shankar
SENIOR CONSULTANT DIETITIAN
APOLLO HOSPITALS
P.T.O
