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Vegetarian food chart According to the height mentioned you seem to be overweight. It is essential to reach an ideal body weight and maintain the same. A simple diet is essential rather than heavy and luxurious diet. Ample amounts of water need to be taken for fluid balance in the body. Avoid overeating. Consume your food to satisfy your hunger. Cut down on fat or fried foods and rely on fiber rich foods. Avoid simple carbohydrates and stress on complex carbohydrates. If fat needs to be added, use vegetable oils and avoid animal fats. Prefer seasonal vegetables and fruits and consume in both raw and cooked form.
A diet chart that can be followed are:-
BREAKFAST
Whole wheat porridges with low fat milk and a fruit.
Or
Brown bread sandwiches with raw vegetables and fruit juice.
LUNCH
Whole wheat pancakes with no fat added and pulse and vegetable preparation. A glass of low fat yoghurt. A piece of chewable vegetables like cucumber, carrot or tomato.
Or
A bowl of mixed pulses sprouted and added with vegetables, light soup made with single vegetable or mixture of vegetables, fruit juice.
DINNER
Soup made with leafy vegetables, wheat pancakes with vegetable, a small amount of rice and low fat yoghurt.
OR
Pasta sauce with various vegetables like mushrooms, capsicum and cauliflower with pastas.
A light snack can be consumed in between to avoid the pangs of hunger.
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