6:00 am Weak tea with half or without sugar
8:00 am Idli – 3 with diluted sambar / mint chuttney (Or)
Dosai without oil – 3 with onion tomato chuttney / corriander chuttney (Or)
Pongal without ghee – 1¼ cup with sambar (Or)
Anyother tiffen without oil and ghee with little fibre and limited quantity
10:00 am Diluted butter milk – 200 ml
Avoid tea and coffee
12:30 pm Cooked rice – 1¾ cup
Vegetable sambar or kuzhambu without coconut or fish kuzhambu, Rasam
Green leafy vegetables – ¾ cup
Green vegetables – ½ cup or vegetable salad – ½ cup
Butter milk – 150 ml
4:00 pm Green tea – 150 ml with less or without sugar
Marrie biscuit – 3 (Optional)
8:00 pm Dry chappathi – 2
Vegetable gravy or gram gravy – 1 cup
Vegetable salad – ¾ cup
9:30 pm Fruit salad – ¾ cup
Cooking oil per day: 1tsp

Alternate Foods

Breakfast Evening Fruits Non-vegetables
Dosai – 3
Chapathi – 3
Oats – 1½tsp
Wheat uppuma – 1½ cup
Sundal – ½ cup
Marrie – 3
Pomegranate – ½
Guava – ½
Papaya – 2 slices
Apple – 4 pieces
Boiled egg without yolk once in ten days
Fish – 3 pieces

Foods to be

In liberal Restricted Avoided
Green leafy vegetables
Avaraikai
Beans
Kothavarangai
Ladies finger
Brinjal
Cabbage
Cauliflower
Cucumber
Bitter gourd
Bottle gourd
Kovaikai
Raddish
Plantain stem
Plantain flower
Peerkkankai
Green tamoto
Onioin
Vegetable salad
Fruit salad
Skimmed milk
Weak tea
Diluted butter milk
Garlic
Ginger
Amla & Lemon
Rice
Wheat flour with bran
Dhal
Whole gram
Ripped Tomato
Carrot
Apple
Grapes
Guava
Sweet lime with skin
Papaya
Small fish
Skimmed curd
Gingely oil
Corn oil
Rice bran oil
Rava, vermicelli,
Sago, maida
Rooted vegetables
Green plantain
coconut
Nuts
Banana, mango, jack fruit
Sapota, dried fruits
Preserved fruits
Sugar, jaggery, honey
Fresh whole milk
Butter & Ghee
Khoa & cheese
Horlicks
Aerated beverages
Red meat
Chicken
Big fishes
Fried food
Refined oil
Coconut oil
Palm oil
Sunflower oil
Vanaspathi


Points to remember

  1. High fibrous diet helps to reduce cholesterol.
  2. Avoid snacks in between the meals.
  3. Strictly follow the diet pattern.
  4. Boiled and steamed food is more advisable.
  5. Avoid sweets, ice cream, chocolate, fried items etc.
  6. Include vegetable salad daily either in lunch or dinner.
  7. Regular exercise or brisk walk for 45 minutes is essential.