Divide ur portions of food daily in a way that there are 50% carbohydrates,

20% protein diets, and 30% fats…..; hope u know what are carbohydrates,
proteins, and fats

Energy share of Carbohyderates_______1000Kcal; 50%

Energy share of Proteins_________400Kcal; 20%
Energy share of Fats________600Kcal; 30%
Carbohydrates: cereals , grains, rice, wheat, legumes, pulses, fruits and
vegetables, nuts etc.
Proteins: chicken, meat, beef, fish, legumes, pulses, green peas, beans,
Almonds, peanuts, pistachio, spinach, wheat and corn and rice to some
extent…
Fats: oils, ghee, butter, meat, beef, almonds, nuts, milk
Fibre rich food: whole grain products, wheat bran, cereals, corns, corn
flakes, rice, wheat, fruits and vegetables.

Your BMI is 16.53 which shows you are under weight, so do give
importance to your diet dear… otherwise it will create
complications further;
( and also half of the nutrition u took each day perhaps goes to
your hair.. lolz) so be conscious about your weight gain… you
should bring it to at least 48 kg.

Some Suggestions:
Regarding digestion problem;
Take high fibrous diet; means the diet from Plant origin for example raw fruits
and vegetables to overcome ur digestive problem….
If u don’t like raw vegetables boil them a little and then eat them as a salads…
Always prefer the whole fruits rather than their juices…
Try taking a soon of honey in a glass of warm water early in the morning..
Or u can try taking a spoon of Almond oil (roghan-e-badaam) in a cup of warm
milk daily..
Regarding Eye side problem;
Of course fruits and vegetables, but prefer those with green or yellow coloured for
example; dark green leafy vegetables, lettuce, salads, carrots, apple , peas,
mangoes, etc
Among animal sources eat more of organ meats that are liver, kidney.
These all foods are rich in vitamin A, that’s most important for eyes… u should try
to maintain ur eye side and stop it from getting more severe.
 Take dry beans, almond, peanuts rich in vitamins A and E

Sample Menu of a Day

• 1 cup Milk with whole cream  170Kcal

•1 small Paratha or 2 toasts of bread  140Kcal

• 2 tsp Butter used in meal  75Kcal
• 1 Egg cooked  75Kcal
• ½ cup Yogurt  80Kcal
• 1 cup Tea(1/3 cup milk)  30Kcal
• 2 tsp Sugar added in yogurt & tea  20+20=40
Total = 440Kcal

• chicken sandwich  150 kcal

•Cooked rice 1cup/1 small plate  140Kcal

• Mutton gravy ½ plate  240Kcal (meat 150Kcal+oil 2tsp 90Kcal)
• Salad ( ½ cup mix vegetables + ¼ cup beans)  35+35= 70Kcal
• Raita 2 tbsp  15Kcal
• Plain custard 1 small bowl  150Kcal
Custard includes 2tsp sugar+ ½ cup milk+ 1tbsp cream(40+85+22)
Total = 615Kcal

•2 Biscuits  60+60= 120Kcal

• 1 cup tea + 1 tsp sugar  30+20= 50Kcal
Total = 170 Kcal

• 1 chapatti  100 Kcal

• 1/2 plate Daal cooked  100Kcal
• 1 bowl Fruit Salad as dessert 145Kcal
 fruit salad includes 1/3 cup Apples+1/3 cup melon+1/3 cup mango+2
tsp honey
46+50+19+30=145Kcal
Total = 345Kcal
 •
1 cup milk  170Kcal
• or 1 cup tea upon ur choice  50 Kcal

2060/1940 kcal

Servings given
in suggested
meal plan:
• Bread & Cereals: 8
servings
• Vegetables & fruits: 3
serving
• Meat, poultry, beans:
4 servings
• Milk, yogurt: 3
servings
• Fats/oils & sweets:
used sparingly for
cooking & light frying.
• Fluids: 5-6 cups.

Dietician Roshina Rabail

CMH OKara Cantt.
Pakistan