Module 3:

WEIGHT MANAGEMENT & MENU PLANNING

Weight management includes the techniques and physiological processes that contribute to a person's ability to attain and
maintain a certain weight.

The factors that contribute to a person's weight, includes:

Diet, Physical activity, Genetics, Environmental factors, Medications, and Illnesses.

Principles of weight management?

1: Balanced Nutrition: A balanced diet that provides essential nutrients is crucial for maintaining optimal bodily functions and
achieving a healthy weight.
2: Regular Physical Activity: Exercise not only burns calories but also helps build lean muscle mass, improves cardiovascular
health, and enhances overall well-being.
3: Mindful Lifestyle Choices: Weight management also involves making mindful lifestyle choices. These choices encompass
various aspects of life, including sleep, stress management, and behaviour modification.
Energy balance
Energy balance is the relationship between the calories you consume and the calories you burn.
There are three possible scenarios when it comes to the energy balance equation:

Negative energy balance/ Weight Loss:

A severe negative energy balance can lead to a decline in metabolism, decreases in bone mass, reductions in thyroid hormones, reductions in
testosterone levels, an inability to concentrate, and a reduction in physical performance. The body does not know the difference between a strict diet &
running out of food.
The body just knows it is not getting enough energy, so it will begin to slow down (or shut down) all “non-survival” functions.

Positive energy balance/ Weight Gain:

Overfeeding (and/or under exercising) has its own ramifications not only in terms of weight gain but in terms of health and cellular fitness. With too
much overfeeding, plaques can build up in arteries, the blood pressure and cholesterol in our body can increase, we can become insulin resistant and
suffer from diabetes, we can increase our risk for certain cancers, and so on.
Basal metabolic rate (BMR)

BMR Stands for Basal Metabolic Rate.

Basal metabolic rate (BMR) is the rate of energy expenditure of a person at rest.
In other words, it is the amount of energy a person's body uses to do things like blood Circulation, Breathing, Brain function,
Breakdown of toxins, Regulation of Body Temperature and ensure other bodily functions.

What impacts BMR?

Each person’s BMR is based on a variety of factors, some of which you can control (body composition) and others you cannot
control (age, gender, hormones).
• Age: BMR and age are inversely related – children have a higher BMR compared to older adults who have a lower BMR.
In general, the older you get, the less muscle mass you have. As a result, BMR decreases.
• Body composition: Muscle needs more energy than fat (fatty tissue does not require as much energy), so people with
more muscle mass and a lower body fat percentage have a higher BMR.
• Body shape: People with a larger body surface (tall and thin) area have a higher BMR. People who are shorter and weigh
more have a lower BMR.
• Gender: Men usually are taller and have more muscle mass than women, which leads to a higher BMR.
The Original Harris-Benedict Equations are as follows:

1. BMR for Women = 655.1 + (9.563 * weight in kg) + (1.850 * height in cm) - (4.676 * age in years).

Example: For women (Pooja)

Given, Weight=76 Kg
Height =170 Cms
Age=31 Years Old

BMR for Women = 655.1 + (9.563 * weight in kg) + (1.850 * height in cm) - (4.676 * age in years).
= 655.1 + (9.563 *76) + (1.850 *170) - (4.676 *31)
= {655.1+(726.788)+(314.5)} - (144.956)
=1696.388 – 144.956
=1551.432

2. BMR for Men =66.5 + (13.75*weight in kg) +(5.003*Height in cm) -(6.75* age in years)
Example: For Men (Santhosh)
Given: Weight: 66 Kg
Height:169 Cms
Age: 27 Years Old
BMR for Men=66.5 + (13.75*weight in kg) +(5.003*Height in cm) -(6.75* age in years)
=66.5 + (13.75*66) +(5.003*169) -(6.75* 27)
= {66.5+907.5 +845.507} – 182.25
= 1819.507 – 182.25
= 1637.257
Body mass index (BMI)
Body mass index (BMI) is a value used to get a general sense of a person's overall mass and is calculated using a person's height
and weight. It is more often used to determine if an individual is underweight, normal weight, overweight, or obese.
Calculation of BMI:
mass (Weight in kg)
BMI = ---------------------------
height2 (m)

Example
Given:
160cm /100=1.6m 1m=100cm
Weight = 64 kg
Height: 160 cm
BMI of Divya = Mass (Weight in Kg)/ (height in Metres )2= 64/ (1.6)2 (Square the Same Number) Example- (1.6x1.6)
=64/ 1.6x1.6
= 64/2.56
= 25
The following table shows how different ranges of BMIs are often categorized into underweight, normal weight,
overweight, and obese:

Classification of Overweight and Obesity by Body Mass Index (BMI)

Category BMI

Underweight < 18.5

Normal Weight 18.5 to 24.9

Overweight 25.0 to 29.9

Obesity (Class I) 30.0 to 34.9

Obesity (Class II) 35.0 to 39.9

Obesity (Class III) ≥ 40.0

Physical activity
Physical activity is any body movement that works your muscles and requires more energy than resting.
Recommendations
Children and Minimum of one hour of active play and other activities daily, to include moderate or vigorous
Adolescents intensity aerobic physical activity, muscle-strengthening activities, and bone-strengthening activities.
Adults Aerobic exercise – choose either of the following, or a combination:
• At least 30 minutes of moderate-intensity exercise Daily for 5 days/week.
• At least 25 minutes of vigorous-intensity exercise for 3 days/week.
For additional health benefits, also consider:
• Strength and resistance exercises 2–3 days/week.
• Neuromotor exercise (balance, agility, and coordination) 2–3 days/week.
• Flexibility exercises ≥ 2 days/week.
Level of Physical Definition Examples
Activity
Muscle strengthening Weight lifting, Push-ups and pull ups
Tree or rock climbing
Bone strengthening Weights, resistance bands, Running & Brisk
walking
Moderate exercise While performing the physical activity, you are Walking, Brisk Walking, Jogging, Yoga,
breathing and heart rate is noticeably faster, but Actively playing with children: basketball,
you can still carry on a conversation playground
Cycling at a moderate pace
Vigorous exercise While performing the physical activity, your heart Jogging or running
rate is increased substantially and you are Swimming laps
breathing too hard and fast to have a conversation Most competitive sports (football, basketball,
(i.e., you are not able to say more than a few words soccer)
without pausing for a breath) Jumping rope
 TYPES OF DIET
While exercise may be the most important element of a weight-maintenance, dietary restriction is the critical component of a
weight-loss program that influences the rate of weight loss.
• From the food intake is 80%.
• Physical activities/Exercises accounts for 10 %
• Stress Management, Sleep, Genes & Lifestyle Makes 10% Difference.

A) Belief-based diets
Some people's dietary choices are influenced by their religious, spiritual, or philosophical beliefs.

• Hindu diet: It is popular for followers of Hinduism to follow vegetarian diets based on the principle of ahimsa (non-
harming). Most Hindus in India do intentionally limit their meat consumption one way or another.
• Jain diet: Due to how the Jain faith interprets ahisma, vegetarianism is considered mandatory for followers; a lacto-
vegetarian diet or vegan diet, in particular is considered appropriate for Jains. Most Jains also abstain from consuming root
vegetables to prevent harming insects, worms, and microorganisms when they are uprooted.

B) Calorie and weight control diets

A desire to lose weight is a common motivation to change dietary habits, as is a desire to maintain an existing weight.
 1.Very low-calorie diets

A very low-calorie diet is a clinically supervised diet plan that involves eating about 800 calories a day or fewer. They
are sometimes considered for obese and severely obese people who are having a BMI over 30 and 40, and need to quickly
lose weight.
Very low-calorie diets should only be followed under medical supervision for a maximum of 12 weeks.

Side effects of Very Low-Calorie Diet Includes:

• feeling hungry & Low on Energy

• a dry mouth
• constipation or diarrhoea
• headaches
• dizziness
• cramps
• hair fall

Very low-calorie diets are not suitable for:

• under 18 Individuals
• Pregnant Ladies
• Breast Feeding Mothers

C) Low-carbohydrate diets
D) Low-fat diets

E) Crash diets
Crash diets are very-low-calorie diets used for the purpose of very fast weight loss. They describe diet plans that involve making
extreme, rapid changes to food consumption. This diet is dangerous and can lead to sudden death when not done in a medically
supervised setting.

F) Detox diets

Detox diets involve either not consuming or attempting to flush out substances that are considered unhelpful or harmful.
Examples include restricting food consumption to foods without colourings or preservatives, taking supplements, or drinking
large amounts of water.

• Juice fasting: A form of detox diet, in which nutrition is obtained solely from vegetable juices

G) Diets followed for medical reasons

People's dietary choices are sometimes affected by intolerance or allergy to certain types of food. There are also dietary patterns
that might be recommended, prescribed, or administered by medical professionals for people with specific medical needs.

DASH diet (Dietary Approaches to Stop Hypertension):

•
DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a healthy-eating plan designed to help treat
or prevent high blood pressure (hypertension).
The DASH diet includes foods that are rich in potassium, calcium, and magnesium. These nutrients help control blood
pressure. The diet limits foods that are high in sodium, saturated fat and added sugars.

DASH diet: What to eat

The DASH diet is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. It's easy to follow using
foods found at your grocery store.
When following DASH, it is important to choose foods that are:
• Rich in potassium, calcium, magnesium, fibre and protein
• Low in saturated fat
• Low in sodium
• Diabetic diet: An umbrella term for diets recommended to people with diabetes.
• Elemental diet: A medical, liquid-only diet, in which liquid nutrients are consumed for ease of digestion.
• Gluten-free diet: A diet which avoids the protein gluten, which is found in barley, rye, and wheat. It is a medical treatment
for gluten-related disorders, which include Gluten sensitivity or wheat allergy.
• Gluten-free, casein-free diet: A gluten-free diet which also avoids casein, a protein commonly found in milk and cheese.
• Ketogenic diet: A high-fat, low-carb diet, in which dietary and body fat is converted into energy.
 The Ketogenic diet (Keto diet) is a low-carb, high-fat diet. It involves drastically lowering carbohydrate intake and
replacing it with fat.
As a result, this reduction in carbs puts your body into a metabolic state called ketosis.
When ketosis occurs, your body becomes very efficient at burning fat for energy.
Its diet benefits may include:
• Weight loss.
• Improved insulin sensitivity.
• Lower LDL cholesterol levels, blood pressure and blood sugar.
• The Keto diet has even been linked to reducing symptoms of epilepsy.
Positives: Weight loss. Improved cholesterol levels
Negatives: Restrictive – very difficult without intense willpower or support from friends/family since there are no sugar
or grains allowed. May be unsafe if not done properly due to a lack of certain vital nutrients like fibre

H) Vegetarian diets

• The Vegetarian diet is a dietary plan in which you abstain from eating meat, fish and poultry. Instead, your diet will
consist of plant-based foods, such as grains, vegetables and fruits.
• Many often choose this way of eating for religious or personal reasons, as well as ethical issues, such as animal rights.
• Its benefits may include:
o Weight loss and weight control, as you will typically take in fewer calories overall (as long as you avoid too
much unhealthy simple carbs like pasta and white bread).
o Better heart health, as your diet will be lower in saturated fat and cholesterol, resulting in a reduced risk
of heart disease.
o Hypertension management, as consuming a plant-based diet may help lower high blood pressure.
o Improved insulin resistance.
 o Lower metabolic syndrome risk.

Positives: Higher intake of protein. Increased fibre in the diet.

Negatives: Limited options due to fewer types of food to choose from.

• Vegan diet: In addition to the abstentions of a vegetarian diet, vegans do not use any product produced by animals, such
as eggs, dairy products, or honey. The vegan philosophy and lifestyle is broader than just the diet and also includes
abstaining from using any products tested on animals and often campaigning for animal welfare and animal rights.
A Vegan diet is part of a lifestyle that excludes the consumption or use of any products coming from animals.

Vegans do not eat meat, fish, poultry or any animal product such as honey, eggs, or dairy.

Its benefits may include:

• Weight loss, typically due to most diets being high in fibre and low in saturated fats.
• Higher intake of certain beneficial nutrients, as this diet relies more heavily on foods such as whole grains, fruits,
vegetables, beans, peas, nuts and seeds.
• Lower blood sugar levels.
• Positives: Lower risk of heart disease, cancer, and diabetes. Increased energy levels due to high fibre consumption. More
alkaline in pH balance than an average omnivore diet
• Negatives: Difficulty getting essential nutrients such as calcium, iron, and vitamin B12. Limited options due to fewer types
of food to choose from.
• Plant-based diet: A broad term to describe diets in which animal products do not form a large proportion of the diet.
Under some definitions a plant-based diet is fully vegetarian; under others it is possible to follow a plant-based diet whilst
occasionally consuming meat.

• Alkaline diet: The avoidance of relatively acidic foods – foods with low pH levels – such
as alcohol, caffeine, dairy, fungi, grains, meat, and sugar. Proponents believe such a diet may have health benefits; critics
consider the arguments to have no scientific basis.
 • Clean eating: Focuses on eating foods without preservatives, and on mixing lean proteins with complex carbohydrates
The types of foods allowed on the clean eating diet include high-fibre, unprocessed carbohydrates like whole grains and
fruits.
• High-protein diet: A diet in which high quantities of protein are consumed with the intention of building muscle. Not to
be confused with low-carb diets, where the intention is to lose weight by restricting carbohydrates.

• Organic food diet: A diet consisting only of food which is organic – it has not been produced with modern inputs such
as synthetic fertilizers, genetic modification, irradiation, antibiotics, growth hormones, or synthetic food additives.
• Raw foodyism: A diet which centres on the consumption of uncooked and unprocessed food.

I) Other Diets

1.The Paleo Diet

• A Paleo diet is a dietary plan which consists of foods like what might have been consumed during the Palaeolithic (Stone
Age) era, approximately 2.5 million to 10,000 years ago.

This typically includes lean meats, fish, fruits, vegetables, nuts and seeds — foods that could be obtained by hunting and
gathering in the past.

Its health benefits may include:

o Weight loss, due to a lower carbohydrate and sugar intake on the diet.
o Decrease Blood Sugar Levels
o Improved heart health.
o Increased and sustained energy.
 o Less inflammation.

Positives: Weight loss. Increased energy due to high protein intake. Improved long-term health outcomes including
reduction in heart disease risk factors.
Negatives: restrictive – can be difficult for those who need many carbohydrates or sugars for endurance activities like
running or cycling.

2.Mediterranean Diet

The Mediterranean diet is common in various cultures around Southern Europe; Greece, Italy, and Spain. In the Mediterranean
diet, eating habits are influenced by those found in these areas surrounding the Mediterranean Sea.
 This diet encourages the consumption of plant-based foods, emphasizing olive oil and fresh produce. It also limits the intake of
animal products but does not rule them out completely. The key is consuming small portions as often as possible. This is one of
the best types of diets for those who love the variety!

As with most diets, people on the Mediterranean diet would need to avoid refined grains and oils, processed meat, and packaged.
Positives: A moderate diet high in vegetables, healthy fats, and grains; weight loss results are slow but steady.
Negatives: Difficult to maintain due to all types of food restrictions – not a good option for those who can’t live without bread or
cheese.
CHRONIC DISEASES & FOOD RECOMMEDATIONS
1.Over Weight/ Obesity/ Weight Gain:
What is obesity?
Obesity is when you have excessive body fat. It’s a chronic (long-term) and complex disease that can affect your overall health and quality of
life. Obesity can lead to serious medical conditions. It can affect your self-esteem and mental health.

BMI classifications
Healthcare providers classify obesity by your BMI. There are three general classes of obesity that providers use to decide what steps you
can take to lose weight. Those classes are:

• Class I obesity: BMI 30 to less than 35 kg/m²

• Class II obesity: BMI 35 to less than 40 kg/m².
• Class III obesity: BMI 40+ kg/m².
What causes obesity?
On the most basic level, obesity happens when you consume more calories than your body can use. Many things may
play a role in why you may eat more food than your body needs:

• Certain medications: Medications you take to treat other conditions may contribute to weight gain. Examples
are antidepressants, steroids, anti-seizure medications, diabetes medications
• Disability: Adults and children with physical and learning disabilities are most at risk for obesity. Physical limitations and
lack of adequate specialized education and resources can contribute.
• Eating habits: Consuming more calories than your body needs, eating ultra-processed food, high-sugar foods and drinks,
and foods with high amounts of saturated fat may cause overweight.
• Genetics: Research shows people with obesity carry specific genes (obesity-susceptibility genes) that affect appetite. It’s
not clear if people with overweight have the same genetic makeup.
• Lack of physical activity: High amounts of screen time — like watching TV, playing video games or spending time on your
mobile phone or laptop — cut into the time you have for physical activity.
• Lack of sleep: Missing out on at least seven hours of sleep can affect the hormones that keep hunger urges under control.’
• Stress: Your brain and body react to stress by making more hormones like cortisol that manage hunger. When you’re
stressed, you’re more likely to eat high-fat, high-sugar food (comfort food) that your body stores as extra fat.
• Underlying health issues: Diseases like metabolic syndrome and polycystic ovary syndrome can cause side effects like
weight gain. Mental health issues like anxiety and depression can lead to eating high-calorie foods that activate the
pleasure centres in your brain.
What are the complications of obesity?

Obesity affects your body in many ways. For example, it may cause metabolic changes that increase your risk of serious illnesses. Obesity
may also have direct and indirect effects on your overall health.

• Cardiovascular diseases: Having obesity increases your risk for cardiovascular diseases, including coronary artery disease,
congestive heart failure, heart attack and stroke.
• Fatty liver disease: Excess fats circulating in your blood make their way to your liver, which is responsible for filtering your blood.
When your liver begins storing excess fat, it can lead to chronic liver inflammation (hepatitis) and long-term liver damage (cirrhosis).
• Gallstones: Higher blood cholesterol levels can cause cholesterol to accumulate in your gallbladder, which increases your risk of
cholesterol gallstones and gallbladder diseases.
• Kidney disease: High blood pressure, diabetes and liver disease are among the most common contributors to chronic kidney disease.
• Type 2 diabetes: Having obesity specifically raises your risk of Type 2 diabetes.
General strategies for obesity prevention
• Promote an active lifestyle.
• limit television viewing & Phone usage.
• Promote the intake of fruits and vegetables.
• Restrict the intake of energy-dense, micronutrient-poor foods (e.g., packaged & refined snacks)
• Restrict the intake of sugars-sweetened soft drinks or Aeriated Drinks.
• Modifying the environment to enhance physical activity in schools and communities
• limiting the exposure of young children to heavy marketing advertising commercials.

Home Remedies to Heal Obesity:

• Have 1 Cup Bitter Guard Juice every Morning on Empty stomach for 3 months.
• Food to Avoid: Tea, Coffee, Sugar, White flour: Maida, refined Foods, High- fat foods, fried Foods
• Food to Consume: Lime or Lemon, Juice of Jujube or Indian Plum(ber), Cabbage, Tomato & Finger Millet(Ragi)
• Raw Vegetable Juice Diet for 2 days.
• Chew your food to a pulp
• Never Eat till 100% full
• Do not eat when tired, angry, worried or when talking about unpleasant topics.
• 1 Cup of Sprouts every day.
2.Diabetes

What is diabetes?
Diabetes is a condition that happens when your blood sugar (glucose) is too high. It develops when your pancreas doesn’t make
enough insulin or any at all, or when your body isn’t responding to the effects of insulin properly. Diabetes affects people of all ages. Most
forms of diabetes are chronic (lifelong), and all forms are manageable with medications and/or lifestyle changes .

What are the types of diabetes?

• Type 2 diabetes: With this type, your body doesn’t make enough insulin and/or your body’s cells don’t respond normally to the insulin
(insulin resistance). This is the most common type of diabetes. It mainly affects adults, but children can have it as well.
• Prediabetes: This type is the stage before Type 2 diabetes. Your blood glucose levels are higher than normal but not high enough to be
officially diagnosed with Type 2 diabetes.
• Type 1 diabetes: This type is an autoimmune disease in which your immune system attacks and destroys insulin-producing cells in your
pancreas for unknown reasons. Up to 10% of people who have diabetes have Type 1. It’s usually diagnosed in children and young adults, but it
can develop at any age.
• Gestational diabetes: This type develops in some people during pregnancy. Gestational diabetes usually goes away after pregnancy
What causes diabetes?
Too much glucose circulating in your bloodstream causes diabetes, regardless of the type. However, the reason why your blood glucose levels are high
differs depending on the type of diabetes.

Causes of diabetes include:

• Insulin resistance: Insulin resistance happens when cells in your muscles, fat and liver don’t respond as they should to insulin.
• Autoimmune disease: Type 1 diabetes happen when your immune system attacks the insulin-producing cells in your pancreas.
• Hormonal imbalances: During pregnancy, the placenta releases hormones that cause insulin resistance. You may develop gestational diabetes
if your pancreas cannot produce enough insulin to overcome the insulin resistance.
• Pancreatic damage: Physical damage to your pancreas — from a condition, surgery or injury — can impact its ability to make insulin,
Prevention
How can I prevent diabetes?
• Eat a healthy diet, such as the Mediterranean diet.
• Get physically active. Aim for 30 minutes a day at least five days a week.
• Work to achieve a weight that is healthy for you.
• Manage your stress.
• Limit alcohol intake.
• Get adequate sleep (typically 7 to 9 hours) and seek treatment for sleep disorders.
• Quit smoking.

Home Remedies to Heal Diabetes:

• Have 1 Cup Bitter Guard Juice every Morning on Empty stomach for 3 months.
• Have Fenugreek Leaves/ Methi Leaves Sabji 4 times in a week.
• Have Fenugreek Seeds Sabji
• Soak 1 tsp Fenugreek Seeds in 1 glass of water overnight & Next day morning on empty Stomach, Chew the seeds & Drink the Water.
• Eat Jamun Fruit (Black Plum) Whenever in season.
• Dry the seeds of Jamun Fruit under the sun & grind the seeds to powder & sore them in Air tight Container. Take 1 tsp of this Powder,
I Glass of warm water or warm Milk every day for 1 month.
• Have 1 Glass of warm water with 1 tsp Lemon Juice & ½ tsp of Rock salt.
• Amla Juice
• Ladyfinger Water
• Aloevera Juice
• Cinnamon Powder
• Papaya Leaf Juice
• Turkey Berry / Sundakkai
• Guava Leaf Water
3. Cardiovascular disease (High Blood Pressure/ High Cholesterol)
Cardiovascular disease (CVD) is a general term for a group of diseases that affect the heart and blood vessels. It's also
known as heart disease.

Examples of CVD include:

• Heart Stroke/ Attack

• Heart failure
• High Cholesterol Levels
• High Blood Pressure Levels

Symptoms include:

• Chest pain, pressure, heaviness, or discomfort

• Fainting
• Shortness of breath
• Pain or numbness in your arms or legs
• Ripping or tearing back pain
• Nausea and fatigue
• Light-headedness or dizziness
• Cold sweats

Risk factors for Cardio Vascular Diseases include:

• Tobacco product use.

• Inactive lifestyle.
• Heart disease in your biological family.
• Type 2 diabetes.
• Having a BMI (body mass index) higher than 25 (having overweight).
 • Eating unhealthy foods.

14 FOODS TO EAT:

1. Apricots
2. Avocados
3. Melons
4. Dairy products
5. Spinach and greens
6. Fish
7. Legumes
8. Molasses
9. Mushrooms
10. Oranges
11. Potatoes
12. Prunes
13. Raisins and dates
14. Tomatoes

8 foods to include in a heart-healthy diet:

1. Antioxidant-rich foods
2. Olive oil
3. Low-sodium condiments, soups, and snacks
4. Quinoa / Millets
5. Whole grain breads, cereals, and pasta
7. Walnuts
8. Fish rich in omega-3s

4 foods to avoid in a heart-healthy diet:

1. Cured and processed meats

2. Red meat
3. Full-fat dairy products
4. Refined sugars

Home Remedies to Heal CVD:

1. High Cholesterol Levels:
• Extract Onion Juice from 1 Medium Size Pink Onion & Dilute it in a glass of water, Consume this on Empty Stomach for 20 days.
• Extract Potato Juice from 1 Raw Potato, dilute of with a glass of water & consume it on Empty Stomach or post breakfast for
Continuous 20 days.
• Boil 1 teaspoon of Coriander seeds in 1 glass of water & Boil for 10 mins then strain the seeds & consume the water for 30 days
post breakfast.
• One Uncooked Meal Per Day for 20 days.

2. High Blood Pressure:

• Crush 1 or 2 Garlic Clove/ Pod and add ½ teaspoon of Raw Honey & Consume it on Empty Stomach.
• One Uncooked Meal Per Day for 20 days.
• MURABBA/ MARMALADE:
to Treat High Cholesterol, Blood Pressure & Uric Acid Levels

INGREDIENTS REQUIRED:

1 Cup of Garlic - Peeled, Cleaned & Grinded into Coarse Texture

1 Cup of Ginger - Peeled, Cleaned & Grinded into Coarse Texture
1 Cup - Freshly Squeezed Lemon Juice
1 cup - Apple Cider Vinegar with Mother
1 cup - Raw/ Wild Honey

PREPARATION METHOD:
 1. In a Thick Deep Steel Utensil, Pour & Mix Lemon Juice, Apple Cider Vinegar, Grinded Mixture of Ginger & Garlic and turn on the Gas and
Bring it to Boil on Low Flame & keep stirring it Till the mixture becomes thick & liquid is completely evaporated for about 30-45 mins.
2. Don't let the mixture burn & Keep stirring it continuously.
3. Once the mixture is reduced & got thick. Turn off the Gas & Let it cool for 6 Hours.
4. After cooling add Raw/ Wild Honey & mix it thoroughly.
5. Now Store it in Air Tight Glass Container.

CONSUMPTION METHOD:

Consume 1 Tea Spoon of this Mixture on Empty Stomach for 20 Days Continuously and Give 10 days’ Gap then can continue Again.
If Required can Sip some water post Consumption

3. Low Blood Pressure:

• Chew 10 Leaves of Fresh Tulsi Leaves with ½ tsp of Raw Honey every day on Empty Stomach for 20 days.
• Drink 2 Glasses of Water kept overnight in Copper Vessel.
• Drink 1 Glass of Raw Beetroot Juice twice a day.

4.Cancer
What is cancer?

Cancer is a large group of diseases with one thing in common: They happen when normal cells become cancerous cells that multiply and
spread. Your genes send instructions to your cells — like when to start and stop growing, for example. Normal cells follow these
instructions, but cancer cells ignore them.

A disease in which abnormal cells divide uncontrollably and destroy body tissue.

Cancer is the second most common cause of death. People are dying of cancer now than 20 years ago. Early detection and innovative
treatments are curing cancer and helping people with cancer live longer.
What causes cancer?

Cancer is a genetic disorder. But that does not necessarily mean it is inherited. It happens when genes that manage cell activity mutate
(change). They create abnormal cells that divide and multiply, eventually disrupting how your body works.

These cells create cancer clusters, or tumors. Cancerous cells may break away from tumours and travel to other areas of your body through
your lymphatic system or bloodstream.

Types of cancer

There are three broad cancer classifications:

• Solid cancers: This is the most common type of cancer, making up about 80% to 90% of all cases. This includes carcinoma that
forms in epithelial tissue (like your skin, breast, colon and lungs) and sarcoma that forms in bone and connective tissues.
• Blood cancers: These are cancers that start in your blood cells or lymphatic system. Examples include leukemia.
• Mixed: Cancers that involve two classifications or subtypes

The most common cancers are:

• Breast cancer.
• Lung cancer.
• Prostate cancer.
• Colorectal cancer.
• Blood cancers.

Symptoms and Causes

General cancer symptoms may include:

• Fatigue.
• Fever that occurs mostly at night.
 • Loss of appetite.
• Night sweats.
• Persistent pain.
• Skin changes, particularly moles that change shape and size or new moles.
• Unexplained weight loss.

In some cases, cancer may cause organ-specific additional symptoms. This may include:

• Blood in your pee or stool.

• Change in the shape, colour or size of skin mole.
• Coughing up blood.
• New lumps or bumps.

Risk factors

• Family history: If you have close biological family members (parents, siblings, grandparents) who have cancer, you have a higher
risk of developing it.
• Smoking: Smoking tobacco or using e-cigarettes increases your chance of developing lung, oesophageal, pancreatic and oral cancer.
• Environmental factors: Exposure to toxins in your environment, like pesticides and radon, can eventually lead to cancer.
• Malnutrition: High-fat or high-sugar foods can increase your risk for many types of cancer.
• Hormone therapy: Women and people assigned female at birth (AFAB) taking hormone replacement therapy may have an
increased risk for breast cancer and uterine cancer.
• Radiation exposure: Ultraviolet (UV) radiation from the sun significantly increases your risk of developing skin cancer. Over-
exposure to radiation therapy can also be a risk factor.

Diagnosis and Tests

• Blood tests for cancer, which may include complete blood count (CBC), blood protein tests and tumour
marker tests.
• Imaging tests like CT scans, MRI or ultrasound
• Biopsies, which could be surgical (with an incision) or nonsurgical (with a needle).
 • Genetic testing for cancer to diagnose and plan treatment for inherited forms of cancer.

How is cancer stage determined?

Stage I-III (1-3) (early-stage or locally advanced) usually describes cancer when it has grown directly into surrounding tissue or has spread
to nearby lymph nodes.

Stage IV (4) (or metastatic) means that cancer cells have spread to distant areas of your body through your bloodstream or lymphatic
system.

Management and Treatment

How is cancer treated?

• Surgery: Can remove cancerous tumours that haven’t spread.

• Chemotherapy: Destroys cancer cells with powerful drugs in pill form
• Radiation therapy: Kills cancer cells with high dosages of radiation.
• Immunotherapy: Engages your immune system to fight the disease.
• Targeted therapy: Targets the genetic mutations (changes) that turn healthy cells into cancer cells.
• Hormone therapy: Blocks cancer-causing hormones.
• Bone marrow transplant: Replaces damaged blood stem cells with healthy ones.

Prevention

Can cancer be prevented?

• If you smoke or use tobacco, try to stop.

• Follow a nutrition plan that’s healthy for you.
• Include physical activity in your daily routine.
• Avoid environmental toxins

How do I take care of myself?

• Explore art or music therapy.

 • Find a support group so you can talk with others who are having similar experiences.
• Meet with a nutritionist to develop a personalized plan.
• Practice yoga, meditation or other forms of mindfulness.
• Read a cherished book or watch a favourite movie.
• Rest whenever you need to, not just when you can.
• Talk with a therapist or counsellor about the emotional impact of your illness.
• Write your thoughts in a journal.

Home Remedies to Heal Cancer:

• Foods to Eat: Garlic, Cabbage, Red Beetroot Juice, Lemon, Ginger, turmeric, Citrus fruits, Cucumber & Lemon.
• Foods to Avoid: Tea, Coffee, Sugar, White flour: Maida, Refined Foods, Fried Foods, Processed Foods, Condiments, Pickles, Alcohol &
Smoking, Excess Salt.
• Raw Juice Diet for 2 days: 1 Glass of any vegetable juice at every 2 hours gap.

5.Dental disease
Oral health refers to the health of your mouth, teeth, gums, throat, and the bones around your mouth.

• Tooth decay: Also known as cavities, this is caused by bacteria that breaks down tooth enamel.
• Gum disease: This occurs when plaque accumulates between and around teeth. Gingivitis is a mild form of gum disease.
• Tooth erosion: This occurs when dietary acids cause enamel to wear away.
• Cracked or chipped tooth: This can occur from chewing or biting hard foods, grinding teeth at night, or accidents and
injuries.
• Dental abscess: A collection of pus that forms in your teeth or gums.
• Impacted tooth: A tooth that did not erupt (break through the gum) when it should have.
• Teeth grinding: Often related to stress or anxiety.
• Mouth ulcers: Painful sores that appear in the mouth
• Bad breath
• Mouth Cancer, and Sore or painful tongue.
Home Remedies to Heal Dental Disorders:
• Proper Cleansing of Mouth after every meal.
• Gargle with water or rinse your mouth.
• Oil Pulling with Coconut oil every morning for 10 mins
• Use Neem Stick or Organic wooden tooth brush to Clean your teeth.
• Avoid Plastic Tooth Brush
• Avoid Rigorous Brushing. Brush in Circular Motions only.
• Use tooth Powder instead of Tooth Paste. Order Gopal Tooth Powder.
• Charcoal Powder
• Clove oil as Mouth Wash
• Turmeric with Coconut Oil
• Charcoal, Camphor, Salt
• Brush with Salt
• Doddapatre Leaves/ Ajwain Leaves for Kids
• Chewing Curry Leaves
• Tripala Powder

6.PCOD
Polycystic Ovarian Disease (PCOD) is a condition where the ovaries release many immature or partially mature eggs, which
eventually turn into cysts.

Irregular or absent menstrual periods, painful menstrual periods, excess facial hair, acne breakouts, pelvic ache, difficulty in
having a baby, and areas of dense, darker, velvety skin are all indications of PCOD. Type 2 diabetes, morbid obesity, obstructive
sleep apnea, heart problems, psychological issues , and endometrial cancer may be the future consequences of PCOD .

What Causes PCOD?

The ovaries normally produce female sex hormones and a small amount of male sex hormones (androgens). These help in the
proper development of eggs in the ovaries during each menstrual cycle.
Polycystic ovarian syndrome is connected to an imbalance in these sex hormones. PCOD causes production of more androgens.
Patients stop ovulating, develop acne, and develop excess facial and body hair due to this.

PCOD Diet: How does diet affect PCOD?

Insulin levels in women with PCOD are frequently reported to be higher than usual. Insulin is produced by the pancreas.
It aids the conversion of sugar (glucose) into energy in the body’s cells.

If the patient is insulin resistant, the body may try to keep the blood sugar levels in check by pumping out lot of insulin. Insulin
levels that are too high lead the ovaries to create more androgens, such as testosterone.

Insulin resistance can also be caused by a body mass index that is higher than normal. Insulin resistance makes it difficult to lose
weight, which is why PCOD women frequently have this problem.

Foods to consume in PCOD

1. A diet with a low glycaemic index (GI): Meals with a low GI are digested more slowly by the body, which means they
do not cause insulin levels to rise as much or as quickly as foods with a higher GI, such as some carbs. A low GI diet
includes whole grains, legumes, nuts, seeds, fruits, non-starchy vegetables, and other unprocessed, low-carbohydrate
foods.
2. Anti-inflammatory foods: This includes berries, fatty salmon, leafy greens, and extra virgin olive oil, which may help to
alleviate inflammation-related symptoms.
3. The DASH diet: To lower the risk or impact of heart disease, doctors frequently recommend the Dietary Approaches to
Stop Hypertension (DASH) diet. It may also help with treating the PCOS symptoms.

The food items that must be included in PCOD are:

 • Foods that are unrefined and natural
• Fishes with high Omega fatty acids.
• Leafy vegetables such as spinach, Moringa, Fenugreek, Mustard Greens, Wheat Grass Juice, Amarnath
• Dark red fruit like grapes, blueberries, blackberries, and cherries
• Healthy fats like olive oil, and coconut s and nuts, such as pine nuts, walnuts, almonds, and pistachios
• Spices, such as turmeric and cinnamon
• Dark chocolate

Avoid these foods to get rid of PCOD

• Refined carbohydrate sources include cakes, pastries, and white bread.

• Fried food and fast food such as pizza and burgers
• Carbonated beverages, such as sodas and energy drinks. They are high in sugar.
• Processed meats

Along with following this diet chart, the patient must remember the following:

• Increase the diet of high-fibre carbohydrates gradually

• Food high in lean protein should be prioritized.
• Include foods high in omega-3 fatty acids.
• Include lots of low glycaemic index fruits and vegetables in the diet
• Drink at least 2 litres of water.
• Exercise regularly
• Meals should not be skipped.
• Consume less amount of food in each meal.
Home Remedies to Heal PCOD/PCOS:
• Consume 1 teaspoon of Home-Made Ghee or Extra Virgin Coconut oil on Empty Stomach every day or before 1
hour of Breakfast.
• Consume Ginger Tea Twice a Day with a pinch of Cinnamon Powder.
• Consume 1 inch of Freshly Cut Aloe vera Every day.
• Consume a paste of ¼ tsp of Turmeric Powder,1/4 teaspoon of Pepper Powder & ½ Teaspoon of Honey post meal
everyday Once.

DIET CHART FOR PCOD PATIENTS

Breakfast Mid-meal Lunch Evening Dinner

Sun 2 Gluten free Idlis with 1 cup green gram 2 Gluten Free Rotis, 1/2 cup A portion of fruit but 2 Gluten Free Roti /
day Sambar 1/2 cup and sprouts salad with Fish curry (100 gm avoid high sugar fruits chapati. + Tomato
green chutney or fish) and 1/2 cup cabbage subji. like banana, Jack fruit, subji 1/2 cup.
Tomato Chutney Mango, Chikku.)

Mo 2 Slices Gluten Free A portion of fruit but Veg pulao rice 1 cup+ 1/2 cup 1 cup light green tea 2 Gluten Free roti/
nday bread. +1 slice low-fat avoid high sugar fruits Soya Chunk curry+ 1/2 cup Chapati+ Ladies
cheese+2 Boiled egg like banana, Jack fruit, Butter Milk. finger subji 1/2
whites. Mango, Chikku.) cup.
 Tue Gluten Free Chapati 2 + 1/2 cup boiled black 1 cup rice+ 1/2 cup Dhal+ Palak A portion of fruit but Gluten Free upma 1
sday 1/2 cup green peas chana subji 1/2 cup+ 1/2 cup low-fat avoid high sugar fruits cup+ 1/2 cup green
curry. curd. like banana, Jack fruit, beans subji
Mango, Chikku.)

We Methi Parata 2+ 1 tbsp A portion of fruit but 1 cup rice+ chicken curry (150 1 cup light Green tea+ Dosa 2 + 1/2 cup
dnesday green chutney. avoid high sugar fruits gm chicken) + 1 cup cucumber Brown rice flakes poha Bitter guard subji.
like banana, Jack fruit, salad. 1/2 cup.
Mango, Chikku.)

Th Vegetable Oats Upma 1 Plain Yoghurt and raw 1/2 cup rice + 2 medium Gluten 1 cup boiled chana+1 2 Gluten Free Roti/
ursday cup+ 1/2 cup low-fat vegetables or 1 cup Free chappatis+1/2 cup Kidney cup light green tea. chapati+ 1/2 cup
milk. grilled vegetables beans curry+ Snake gourd subji mixed veg curry
1/2 cup.

Fri Mixed veg Poha 1 cup+ A portion of fruit but 2 Gluten Free Chapati+ 1/2 cup 1 cup green tea+ + 2 2 Gluten Free Rotis
day 1/2 cup low-fat milk. avoid high sugar fruits cluster beans subji+ Fish curry biscuits (Digestive or / chapathi + Ridge
like banana, Jack fruit, (100g fish) 1/2 cup. Oatmeal.) gourd subji 1/2
Mango, Chikku.) cup.

Sat Uthappam 2+ 1 tbsp 1 cup boiled chana 1 cup rice+ Soya chunk A portion of fruit but Gluten Free upma
urday green chutney. curry1/2 cup+ Ladies finger avoid high sugar fruits 1 cup+ 1/2 cup
subji 1/2 cup+ 1 small cup low- likea bnana, Jack fruit, green beans subji
fat curd. Mango, Chikku.)
7.Thyroid Disorders

Hyperthyroidism Hypothyroidism

What it is? The Thyroid Gland Produces too much The Thyroid Gland Produces very less thyroid
thyroid hormones. hormones.

Symptoms Unplanned weight loss, severe fatigue, Tiredness, hair loss, weight gain, feeling cold, and
goiter, nervousness, irritability, extra feeling down
sweating, fine, brittle hair, vision problems

Causes Graves' disease, thyroiditis, taking too Lack of Activity, Junk Food & Lack of Rest & Sleep.
much thyroid medicine, too much iodine in
your system, pregnancy

Outlook Very treatable, but most cases will worsen Can be Reversed
without treatment and can become life
threatening

Thyroid hormones help control growth, cell repair, and metabolism

Hypothyroidism affects 1–2% of people worldwide and is 10 times more likely to affect women than men

What is hypothyroidism?

• The thyroid gland is a small, butterfly-shaped gland that sits near the base of your neck.
 • It makes and stores thyroid hormones that affect nearly every cell in your body.
• When the thyroid gland receives a signal called thyroid-stimulating hormone (TSH), it releases thyroid hormones into the
bloodstream. This signal is sent from the pituitary gland, a small gland found at the base of your brain, when thyroid
hormone levels are low.
• Occasionally, the thyroid gland doesn’t release thyroid hormones, even when there is plenty of TSH. This is called primary
hypothyroidism and the most common type of hypothyroidism.
• Other times, the thyroid gland doesn’t receive enough TSH. This happens when the pituitary gland is not working properly
and is called secondary hypothyroidism.
• Thyroid hormones are very important. They help control growth, cell repair, and metabolism — the process by which your
body converts what you eat into energy.

Which nutrients are important?

Several nutrients are important for optimal thyroid health.

Iodine

• Iodine is an essential mineral that is needed to make thyroid hormones. Thus, people with iodine deficiency might be at
risk of hypothyroidism
• If you have an iodine deficiency, consider adding iodized table salt to your meals or eating more iodine-rich foods like
seaweed, fish, dairy, and eggs.

Selenium

• Selenium helps “activate” thyroid hormones so they can be used by the body,
 • This essential mineral also has antioxidant benefits, which means it may protect the thyroid gland from damage by
molecules called free radicals.
• Adding selenium-rich foods to your diet is a great way to boost your selenium levels. This includes Brazil nuts, tuna,
sardines, eggs, and legumes.

Zinc

• Like selenium, zinc helps the body “activate” thyroid hormones

• Studies also show that zinc may help the body regulate TSH, the hormone that tells the thyroid gland to release thyroid
hormones
• Nonetheless, if you have hypothyroidism, aim to eat more zinc-rich foods like oysters and other shellfish like Prawns, Nuts
and chicken.

Foods to avoid

• Foods that contain Goitrogens should be eaten in moderation and ideally cooked like Cauliflower, Cabbage & Broccoli
• Highly processed foods: White Bread, Fried Food, Bakery Products, Processed Meat, French Fries, Potatoes, ready to
eat breakfast Cereals
• Supplements: Adequate intakes of selenium and iodine are essential for thyroid health, but getting too much of either
may cause harm.
• Soy-based foods: tofu, tempeh, edamame beans, soy milk, etc.
• Beverages: coffee, tea, and alcohol — these beverages may irritate your thyroid gland.
• Gluten Rich Grains: Like Wheat, Semolina(Rava),Barley & Rye.

Foods to eat

• Eggs: whole eggs are best, as much of their iodine and selenium are found in the yolk, while the whites are full of protein
 • Meat: all meats, including lamb, chicken, etc.
• Fish: all seafood, including salmon, tuna, halibut, shrimp, etc.
• Vegetables: all vegetables — cruciferous vegetables are fine to eat in moderate amounts, especially when cooked
• Fruits: all other fruits, including berries, bananas, oranges, tomatoes, etc.
• Gluten-free grains and seeds: rice, buckwheat, quinoa, chia seeds, and flax seeds
• Dairy: all dairy products, including milk, cheese, yogurt, etc.
• Beverages: water and other non-caffeinated beverages

Tips for managing your weight

• Get plenty of rest. Aim to get 7–8 hours of sleep every night. Sleeping less than this is linked to weight gain, especially
around the belly area
• Practice mindful eating. Mindful eating, which involves paying attention to what you’re eating, why you’re eating, and
how fast you’re eating can help you develop a better relationship with food. Studies also show that it can help you lose
weight
• Try yoga or meditation. Yoga and meditation can help your de-stress and improve your overall health. Research also
shows that they can help you manage your weight
• Try a low to moderate carb diet. Eating a low to moderate amount of carbs is very effective for managing weight.
However, avoid trying a ketogenic diet, as eating too few carbs may lower your thyroid hormone levels

Home Remedies to Heal Thyroid Disorders:

Hypothyroidism:
 • Consume 1 teaspoon of Home-Made Ghee or Extra Virgin Coconut oil on Empty Stomach every day or before
1 hour of Breakfast.
• Mix 1 teaspoon of Apple Cider Vinegar (ACV) in 1 Glass of water & consume once a day before ½ hour of
Breakfast or Lunch.
• Sun Bath- Sit under the Sunlight every day for 10 mins before 9am.
Hyperthyroidism:
• Ginger & Lemon tea twice a day.

8. Osteoporosis
Osteoporosis is a condition where bones become weak, brittle, and porous due to poor bone tissue renewal process.
It is a bone disease that develops when bone mineral density and bone mass decreases, or when the structure and strength of
bone changes. This can lead to a decrease in bone strength that can increase the risk of fractures (broken bones).
Symptoms of Osteoporosis
• Minor falls, such as a fall from standing height that would not normally cause a break in a healthy bone.
• Normal stresses such as bending, lifting, or even coughing.
Causes of Osteoporosis
• Sex. Your chances of developing osteoporosis are greater if you are a woman. Women have lower peak bone mass and
smaller bones than men. However, men are still at risk, especially after the age of 70.
• Age. As you age, bone loss happens more quickly, and new bone growth is slower. Over time, your bones can weaken and
your risk for osteoporosis increases
• Family history. Researchers are finding that your risk for osteoporosis and fractures may increase if one of your parents has a
history of osteoporosis or hip fracture.
• Changes to hormones. Low levels of certain hormones can increase your chances of developing osteoporosis. For example:
• Low estrogen levels in women after menopause.
• Low levels of testosterone in men.
• Diet. Beginning in childhood and into old age, a diet low in calcium and vitamin D can increase your risk for osteoporosis and
fractures. Excessive dieting or poor protein intake may increase your risk for bone loss and osteoporosis.
9. Arthritis
Arthritis is a general term for a disorder that causes joint inflammation or degeneration
Symptoms of Arthritis:
• Pain and stiffness in the joints
• Redness, warmth, or swelling in the joints
• Decreased range of motion in the joints

Types of Arthritis:
• Osteoarthritis: The most common type of arthritis, often related to aging or injury
• Rheumatoid arthritis: An autoimmune type of arthritis that usually develops in adults between the ages of 30 and 60
• Gout: A painful type of arthritis caused by a buildup of uric acid in the body, often starting in the big toe
• Psoriatic arthritis: Affects people with psoriasis

Home Remedies to Heal Arthritis & Osteoporosis

• Raw Vegetables in the Form of Salads: (Cabbage, Carrot, Cucumber, Carrots, Onions, Radish & Tomato)
• Cooked Vegetables: (Beets, Cauliflower, Cabbage, Carrots, Mushroom, Beans, Spinach, Turnips)
Juice Therapy:
✓ Raw Potato Juice- Empty Stomach every Morning
✓ Raw Onion Juice- Empty Stomach Every Morning for 20 days

✓ ABC Juice- Apple, Beetroot, Carrot

 MENU PLANNING
Diet
In nutrition, diet is the sum of food consumed by a person or other organism. The word diet often implies the use of specific
intake of nutrition for health or weight-management reasons (with the two often being related).

Eat a diet that is primarily composed of:

A healthy diet should include a variety of foods from different food groups.
• Fruits and vegetables: The World Health Organization (WHO) recommends eating at least five portions of fruit and
vegetables per day.
• Whole grains: Whole grains include unprocessed maize, millet, oats, wheat, and brown rice.
• Protein: A healthy diet includes beans, pulses, fish, eggs, and other protein.
• Dairy: A healthy diet includes some dairy or dairy alternatives, such as soya drinks.
• Fibre: A healthy diet includes a mixture of soluble and insoluble fibre. Soluble fibre regulates blood sugar levels and
balances intestinal pH levels. Insoluble fibre helps with digestion and elimination.
• Minerals: A healthy diet includes adequate nutrients and minerals like calcium, magnesium, and vitamin D.

Avoid or limit the following items:

• Limit added sugars and salt: A healthy diet limits added sugars and salt. Too much sugar can increase risks for tooth
decay and obesity, while too much sodium can increase blood pressure and risks for heart disease and stroke.
• Limit saturated and trans fats: A healthy diet limits saturated and trans fats.
• Limit alcohol: Alcoholic beverages can increase risks for liver inflammation or scarring, elevated blood pressure, weight
gain, or even some types of cancer
A balanced diet

A balanced diet contains an adequate amount of all the nutrients required by the body to grow, remain healthy and be disease-
free. In addition, a healthy, balanced diet provides the necessary energy requirement, protects against vitamin, mineral, and
other nutritional deficiencies, and builds up immunity.

Benefits:
▪ A balanced meal helps provide the body with all the nutrients it needs to maintain normal growth and repair functions. A
healthy diet helps boost immunity, reduces the risk of developing Type 2 Diabetes, cardiovascular diseases, and some
cancers, maintains a healthy weight, and helps recover quickly from diseases and trauma.
▪ A healthy diet helps strengthen bones, supports brain development, boosts immunity, and regulates growth functions for
children.

Foods to Avoid For a Healthy Balanced Diet

• Red meat
• Refined grains (cereals) like maida, white bread, sewain, noodles, pasta
• Trans fat, butter, cheese
• Added sugar
• Pastry
• Processed foods
The mixture of foods to use for a balanced diet:

The staple food is the common type of food that is consumed by the community. It should be part of a balanced diet because it is
the main part of most meals. The staple diet may vary from region to region. For example, ‘Rice & Wheat is the staple diet in
many states, maize in other areas, and ‘Ragi’ in the southern part of the India. These foods are usually cheap, and provide most of
the energy, protein, and fibre in a meal, as well as vitamins.

Figure shows a food pyramid. It helps us identify the food groups people should combine to make a balanced diet. The
food groups at the top of the pyramid should be eaten in moderation (small amount) but food groups at the bottom of
the pyramid should be eaten in larger amounts.
 Menu Planning
Menu planning is a great way to make sure you are eating a balanced diet and meeting your nutritional needs.

A healthy, balanced diet looks different for each person, as nutrition needs vary based on gender, height, weight, activity level,
and many more factors. When thinking about what is "healthy" and "balanced" for you, there are many considerations. Think
about taste preferences, nutrition needs, cooking ability, medical conditions, budget, and more.

Planning a daily menu isn't difficult as long as each meal and snack has some protein, fibre, complex carbohydrates, and a little
bit of fat.

Menu-planning basics
➢ Menu planning does not have to be complicated.
➢ To get started, jot down some of your favourite meals. Cooking for a family, ask them to suggest menu ideas, too.
➢ For more inspiration, flip through cookbooks or check out recipe websites.
➢ Plan a week of meals at a time. Be sure to include side dishes as well as entrees and some healthy desserts, too. When you
have your menu plan filled in, create a shopping list of the ingredients you will need.
Some things to consider as menu options:

• Calendar check. Determine what days you will have time to cook.
• Shop your pantry: Groceries, Veggies & Fruits
• Think seasonal. What fresh produce is available this time of year? Is it salad season or soup weather?
• Mix things up. Keep the menu interesting by planning some meals or substituting a breakfast for a dinner. Alternate
new recipes and old favourites.
• Picture the plate. As you plan each meal, keep in mind that vegetables and fruits should cover half your plate, lean
protein should cover a quarter, and the rest of your plate should be grains, preferably whole grains.
Get into the menu-planning routine
Like any new habit, menu planning gets easier with practice. Over time, you will figure out ways to make the process work for
you. In the meantime, here are some tips and tricks from seasoned menu planners:

• Try a theme or two. Do not start from scratch every week. For example, designate Mondays as pasta nights and
Thursdays as chicken nights. Plan to try new recipes on these nights to mix things up a bit.
• Plan for approx. quantity
• Recycle your menus. Do not throw away your menu plan at the end of the week. Instead, hold on to it and reuse it
later.
• Be flexible. Your menu is not written in stone. Feel free to swap things around. Or designate one night as "cook's
choice" and use that night to clear out the refrigerator.

Tools for Meal Planning

You do not need to overhaul your entire kitchen to begin meal planning. All you need are a few tools to help you stay organized:

• Food Storage Containers Get a variety of sizes, so you can store individual portions and large batches of food.
• Meal-Planning Journal If you prefer pen and paper, use a meal-planning journal. Bloom offers different options, including
a pad to keep on your fridge. Fill in which meals you have planned for each day of the week and then write out what items
you need in the shopping list section. The shopping list is perforated so you can tear it off and bring it with you to the
grocery store.
• Make a list. You will inevitably forget one or two items if you try to remember everything off the top of your head. So be
sure to make a list. Review your meal plan for the coming week and write down which food items you need. Cross out the
items you already have so you don’t buy more than necessary
• Splurge on convenience Tools/Gadgets.
 DIET CHART

Parameters/ Factors to Follow while creating a Diet Plan

1. Name:
2. Gender: M/ F
3. Age: (In Years)
4. Weight: (Kilograms)
5. Height: Cm/m
6. Place:
7. Physical Activity: Low/ Moderate/High Intensity
8. Profession:
9. Health History: (Any Diseases or other Conditions like Surgery & Accidents)
10. Food Allergies: (Peanuts, Gluten or Milk)
11. Food Preferences: Veg/ Non veg/ Eggetarian