Age -32 YRS. Height-5’11” Body Weight-58KG Ideal Weight-77KG BMI-18.5 Early Morning after waking up–You should have a glass of water • One tea spoon Amla powder or Amla juice • 8-10 almonds and 5 black currants Morning Tea—Have one cup of tea with two slices of bread and butter. Breakfast fit for a king• You should have stuffed paratha of potato/onion/methi/palak/radish/cauliflower with curd or butter. • Alternately, you should have paneer cutlet and chutney or bread pakoda and chutney or egg omlette. Follow the breakfast with a glass of mango shake/ banana shake. Mid Morning -One serving of 2200 Weight Gainer (2 rounded scoop) Lunch—Chappati 3-4 •

Growing children—Growing children need extra nutrition. Often, mothers worry if the child is eating right and growing properly. Guardian Pharmacy’s nutritionist prepares a diet plan for growing children that will make lives of mothers simpler. What your child should have for breakfast? Any one of the below mentioned options……  Bread preferably brown with jam and milk   Boiled egg with milk Milk with cereal Cheese sandwich with milk Poha/ upma with milk Mid morning Fruit salad Lunch Roti or rice with dal, yoghurt and any vegetable Or Stuffed parathas Evening (Any one) Sooji porridge Banana shake Milk Dinner Same as lunch Give milk to the child post dinner.

Menopause is a state, which every woman has to undergo. This hormonal transition marked by cessation of menstruation requires special care and dietary modifications. Calories consumed 1800 KCAL in a day Milk 550 ml including tea, kheer and curd Paneer/ Egg 25 gm or one egg Bread/ Daliya 2 or a bowl of daliya Chapati 175 gm= 7 Dal 50 gm = 2 bowls Seasonal veg or green vegetables 500 gm Veg roots like potatoes 100 gm Fruit 200 gm Oil 3 table spoons Foods to Avoid Fried food items: puri, pakora, paratha and samosa Cold drinks, preserved juice, sugar cane juice and alcoholic beverages Foods You can Have Raw vegetables—salad—radish, cucumber, onion, tomatoes

Often diabetics feel that the diagnosis of this health condition spells an end to all good things in life. This is not true. Nutritionists at Guardian Pharmacy bring together an easy to adhere diet plan.   On waking up—Have water and do some physical activity. Morning—Tea/ coffee (without sugar for sure) Breakfast options (only one)  Daliya with vegetables  Sprouts (Moong, lobia, chana)  Brown bread sandwich with skimmed milk  Wheat cornflakes with skimmed milk  Besan cheela Mid-morning—Fruit chat/ coconut water Lunch Dal, roti & any vegetable barring potato or sweet potato Curd made with skimmed milk and salad Evening tea options (only one)  Tea/ coffee