DIET DIARY AND SHEET:
The key to lose weight is to maintain a diet diary sheet. This diet diary technique is provided successfully to maintain the body weight to be balanced one. This followed in a behavior manner like chew slowly, weighing yourself daily and “shopping from a prepared diet list”.
EXAMPLE OF A DIET SHEET
| Fruits | Pine apple, apple, banana, peas, guavas, plum, orange, chikkoo, pomegranate, papaya, grapes. |
| Vegetables | String beans, cucumber, tomatoes, carrot, cabbage, cauliflower, beans, beet root, pumpkin, gourd family, mushroom, lettuce, coriander leaves, curry leaves, spinach, plantain flowers and steam onion, ginger. |
| Nuts and seeds | Almond, cashew, groundnut, walnut, coconut, sunflower, pumpkin, sesame. |
| Beverage | Juices, water, mint, energy drinks. |
Example:
Average healthy adults
· Calories 2000
· Fat 66 gm (594 Calories )
· Protein 44 gm (176 Calories)
· Sodium (1100 – 3000 mg)
· Cholesterol 300 mg.
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