Brief Answer:
Diet chart.

Detailed Answer:
Kindly give your height,body weight to calculate BMI(Body mass index)and age.Also let me know whether any of you is diabetic,hypertensive or having hyperlipidemia. State of your wife -whether pregnant or lactating.Veg or Non-veg.

Ideally diet should have carbohydrate 45%,Fat 40% and protein 15%,and less than 10% as saturated fat,less than 10% as polyunsaturated fat and 10-15% as monounsaturated fat . Protein is usually recommended !G/kg of body weight. The minimum requirement is 40G with high proportion of essential amino acids or a high biological value.
Balanced diet should also have plenty of fibers,natural vitamins and minerals which are provided mostly by fresh vegetables and fruits etc.

Regards

Dr. T.K. Biswas M.D. XXXXXXX

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Brief Answer:
Diet chart.

Detailed Answer:
You are overweight.Your BMI is 26.4 You should lose 4.5 kg to gain normal BMI.
Diet is advised as follows:
Early morning (6.30 AM) - tea one-cup 30 ml
(If desires)
Breakfast (8.30 AM) - puri-two
Sabji
Milk one glass 200 ml
Or
Bread two slices 32 G
Butter-20 Gms
Milk one glass 200ml


Mid-morning (10 AM) tea one-cup 30 ml
Or
Lime water

Lunch
Chappati-4 medium sized (6" diam) 25 G each
or Rice cooked-one katori (small)
Green vegetables-2 serving spoon 100 G
Dal –one cup or 3/4th katori 25 G
Curd-one cup 130 G

Paneer (100 G) –matar curry 100 G
Mussambi/Apple-one 100 G

Salad(cucumber/kheera,tomato,onion,peas)

Mid-afternoon (4 PM) tea one-cup 30 ml
Biscuit -one
[Britannia Marie-gold]

Supper(6-7 PM) may take one small katori poha,puffed rice

Dinner same as lunch except Chappati-2 medium sized (6" diam) 25 G each
(may omit the curd )
You may take a cup of milk at bed-time(if desires)

Note:-
The following vegetables can be used liberally-karela, bhindi, palak, cabbage, cauliflower, methi, brinjal(baigan), beans, lauki, snake gourd, kundru,tinda, cucumber (kheera, kakdi), papaya green(kaccha papita), banana green(kaccha kela),drumstick(saijjan ki phalli) and tomatoes.


Your wife has normal body weight. BMI-24.7
Diet same- except dinner-Chappati 4 medium sized (6" diam) 25 G each

Cooking medium-sunflower oil/mustard oil. not to exceed 500ml/individual/month.
Avoid Basmati rice except on occasion.

This is 'Healthy diet' in general.You can have variation at your level to break the monotony.
Regards

Dr. T.K. Biswas M.D. XXXXXXX

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