Healthy Diet Regime

A healthy Regime for a regular 1800 Calories Diet.

Suggested Daily intakes:

Carbs: 200 Gm (13 Carbs, one carb = 15 Gm)

Proteins: 70 Gm (10 Proteins, 1 Protein = 7 gm)

Fats: 30 Gm

Carb Intake is divided as 3-4-3 between 3 meals, which means, Breakfast shall have 3 carbs (meaning 45 gms of Carb), lunch will have 4 carbs (60 gms of Carb) and Dinner will have 3 carbs (45 gms of Carb).

Each meal has to contain certain levels of proteins. Total daily protein requirement is 70 Gm.

Sample Meal Plan

Breakfast:  3 Starches + 1 Protein

Examples: 

(2 slices of bread + 1 tbsp Peanut Butter )

(3/4 cup cereal + 2 Oz milk + nuts) + 1 fruit

Snack: 1 Starch + 1 Protein

Examples:

(1 small fruit + 1 fistful peanuts)

Lunch: 4 Starch + 3 protein

Examples:

(2 roties + ¾ cup  daal/channa) + (yogurt or fruit) + Salad

Snack: 1 Starch + 1 Protein

Dinner: 3 Starch + 3 Protein

Examples:

(1 cup cooked rice + ¾ cup daal + steamed Veggies)

Snack: 1 Starch + 1 Protein

Examples:

(8 Oz milk or 6 ox yogurt)