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Dr. Andrew Rynne
MD
Dr. Andrew Rynne

Family Physician

Exp 50 years

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Suggest Healthy Diet Plan

Dear Sir/ Madam,, Please advise for the good diet plan my height is 5.7 Ft and weight 72 kg and my current diet is morning in breakfast I will take con flex with honey but milk and I am concern about lunch and dinner as I stay far from my family and could not take proper diet as expected, well in lunch i will have rice gravy, chicken and bit veggie salad and In dinner I will take 2 chapati or rice with any veg gravy which i will cook with my friends, as even we are new to cook some healthy recepies, so i want something that without cooking, I can get good intake, can I have two times con flex in breakfast and dinner and if i avid rice then will it effect, and always I will be feeling very week specially when I am working, so any extra thing to have or drink so that i will be always active, I am unmarried yet, and I am not going for exercise but soon planning.. Please advise
Tue, 21 Oct 2014
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Dietitian & Nutritionist,  's  Response
For breakfast you can have corn flakes with milk and a fruit like apple or banana, mango etc. You can also have whole wheat bread toast with milk/curd/lassi/buttermilk, boiled eggs or cheese (paneer), which you can prepare in advance. and add slices of tomato and cucumber to prepare healthy sandwiches.



You can keep some healthy snacks like sprouts ( green gram or moong and bengal gram or chana) which are both nutritious and do not require any cooking. You can also have fruit salads, whole wheat sandwiches and lassi or buttermilk, a handful of nuts and dried fruits as healthy snacks.



Considering the fact that you are away from home, you can have rice. If you choose brown rice over white rice it will be healthier. Othewise white rice is also fine. If you can prepare chapatis, then mix 3 parts of wheat flour or atta with 1 part of bengal gram flour or chana flour/besan/soya flour to increase protein content. Include raw vegetable salads if you cannot prepare cooked vegetables. Do not replace rice with corn flakes as cornflakes are fine for breakfast but if you have them for dinner , you will become more weak.



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Suggest Healthy Diet Plan

For breakfast you can have corn flakes with milk and a fruit like apple or banana, mango etc. You can also have whole wheat bread toast with milk/curd/lassi/buttermilk, boiled eggs or cheese (paneer), which you can prepare in advance. and add slices of tomato and cucumber to prepare healthy sandwiches. You can keep some healthy snacks like sprouts ( green gram or moong and bengal gram or chana) which are both nutritious and do not require any cooking. You can also have fruit salads, whole wheat sandwiches and lassi or buttermilk, a handful of nuts and dried fruits as healthy snacks. Considering the fact that you are away from home, you can have rice. If you choose brown rice over white rice it will be healthier. Othewise white rice is also fine. If you can prepare chapatis, then mix 3 parts of wheat flour or atta with 1 part of bengal gram flour or chana flour/besan/soya flour to increase protein content. Include raw vegetable salads if you cannot prepare cooked vegetables. Do not replace rice with corn flakes as cornflakes are fine for breakfast but if you have them for dinner , you will become more weak. Hope this answers your query!