BREAKFAST: Idli, upma, vegetable paratha, boiled egg white without yolk, boiled pulses and sprouts. Sprouts should be avoided if someone is suffering from gastrointestinal disorder, veg toast sandwiches, fruit juice after breakfast.

LUNCH: All kinds of green leafy vegetables, fruit vegetables like pumpkin, bottel gowed, bitter gowd a bowl of dal, wheat chapatis, less of starchy food like potato and rice should be consumed in less quantity,4 to 5 elaiche banana ( small sized banana) is a better option for lunch those who are over weight, food should be cooked in less of oil and spices to avoid acidity and ulcer and gastro intestinal problem.

QUANTITY: 1 bowl of dal, 1 bowl of vegetable,2 chapatis without ghee, 1 bowl of salad & little amount of rice if needed. have water 15 min after lunch as it promotes weight gain if had immidiately after food. All milk products and papads should be avoided for lunch.

HIGH TEA: Tea or fruit juice or vegetable juice to activate the intestinal movements which helps in evacuating the stomach next morning

DINNER: It should be always light 1 bowl of vegetable soup, 1 chappati 1/2 bowl of fruit vegetable 1/2 bowl of rice and dal

TIPS FOR THE EVENING: Food should be chewed properly if not chewed properly can lead to weight gain and indigestion, less variety of food is advisable, avoid late night dinner, too many milk products lead to obesity and cholestrol.