Calories in Fruits per 100 Grams

Calories in Apple 56
Calories in Avocado Pear 190
Calories in Banana 95
Calories in Chickoo 94
Calories in Cherries 70
Calories in Dates 281
Calories in Grapes Black 45
Calories in Guava 66
Calories in Kiwi Fruit 45
Calories in Lychies 61
Calories in Mangoes 70
Calories in Orange 53
Calories in Orange juice 100ml 47
Calories in Papaya 32
Calories in Peach 50
Calories in Pears 51
Calories in Pineapple 46
Calories in Plums 56
Calories in Strawberries 77
Calories in Watermelon 26
Calories in Pomegranate 77

Calories in Vegetables per 100 Grams

Calories in Broccoli 25
Calories in Brinjal 24
Calories in Cabbage 45
Calories in Carrot 48
Calories in Cauliflower 30
Calories in Fenugreek (Methi) 49
Calories in French beans 26
Calories in Lettuce 21
Calories in Mushroom 18
Calories in Onion 50
Calories in Peas 93
Calories in Potato 97
Calories in Spinach 100g
Calories in Spinach 1 leaf
Calories in Tomato 21
Calories in Tomato juice 100ml 22
Calories in Cereals per 100 Grams
Calories in Bajra 360
Calories in Maize flour 355
Calories in Rice 325
Calories in Wheat flour 341
Calories in Breads per piece
1 medium chapatti 119
1 slice white bread 60
1 paratha (no filling) 280

Calories in Milk & Milk Products per cup

Calories in Butter 100gms. 750
Calories in Buttermilk 19
Calories in Cheese 315
Calories in Cream 100gms. 210
Calories in Ghee 100gms 910
Calories in Milk Buffalo 115
Calories in Milk Cow 100
Calories in Milk Skimmed 45
Calories in Other Items
Calories in Sugar 1 tbsp 48
Calories in Honey 1 tbsp 90
Calories in Coconut water 100 ml 25
Calories in Coffee 40
Calories in Tea 30
 7 components of Wellness

Social wellness:
 Schedule a game night
 Watch a funny movie with friends
 Join an organization
 Do not gossip and become a good listener

Environmental wellness:
 Fix something that is broken
 Recycle
 Plant a tree
 Donate blood
 Donate food or clothes

Vocational or occupational wellness:

 Pursue continuing education opportunities
 Reflect on your career goals and aspirations each year

Spiritual wellness:
 Develop a life philosophy and live by it
 Practice compassion and acceptance
Emotional wellness:
 Smile as many times as you can in a day
 Adopt an attitude of optimism

Intellectual wellness:
 Learn a new language
 Take a workshop or course for a new skill or hobby

Physical wellness:
 Drink plenty of fluids
 Aim for 25-35 grams of fiber/day
 Aim for five servings of fruits and vegetables/day
 Wear your seat belt
 Get preventative exams

Balanced Diet Chart for Adults

The chart contains a good combination of food items for a healthy diet, and hence it's a balanced
diet chart for vegetarians as well as non-vegetarians.
 Food Group Number of Servings Each Day Example of One Serving
Breakfast cereals, rice, pasta, bread, and
noodles. Emphasize on whole grains. 6-8 ounce equivalents (the lower
number is the serving for a 2000
Grains
1 ounce equivalent equals: 1 slice of bread calorie diet, the higher number
or small muffin, 1 cup of dry cereal and ½ for 2400 calorie diet>
cup cooked cereal, rice, pasta
Tomatoes, potatoes, carrots, green peas,
squash, broccoli, spinach, green beans,
Vegetables sweet potatoes. 2.5 - 3.5 cups

1 cup raw leafy vegetables = ½ cup

Apricots, bananas, dates, grapes, grapefruit,
Fruits oranges, orange juice, mangoes, melons, 1.5 - 2 cups
peaches, pineapples, plums, berries
Milk, yogurt, and cheese

Dairy The following count as 1 cup: 1½ ounces of 3 cups

natural cheese and 2 ounces of processed
cheese
Meat, poultry, fish, eggs, dry beans, and
nuts.
Meat, eggs, nuts,
1 ounce equivalent equals: 1 ounce of 5.5 - 6.5 ounce equivalents
and beans
cooked lean meat, poultry, or fish, 1 egg, ½
oz. of nuts or seeds, 1 tbsp peanut butter, ¼
cup cooked dried beans or tofu
Soft margarine, low-fat mayonnaise, light
Oils salad dressing, vegetable oil (olive, canola, 27 - 31 grams
safflower, corn)
After selecting nutrient dense foods from
Discretionary
the above list, there is still room for a few
Calorie 267 - 362 calories
more calories. Fat and added sugar are
Allowance
always counted as discretionary calories
Easy Diet Meal Plans for a Week

While deciding the healthy diet meal plans for a week, there are some basic dietary guidelines to
be considered by every dieter. The foods should be natural and healthy choices, while limiting
white, processed food items (e.g. white flour, white sugar). They should be satisfying to the
dieter, or in short, favorite food items should be added in specific amounts. Last, but not the
least, the healthy food options in the weekly diet meal plans should be low in calorie content.
You can refer to the following tips on meal planning for a week:

Breakfast Items
In breakfast, you can have 1-2 glasses of water, 1 cup tea or coffee, in addition to any one of the
following food alternatives:

 1 cup skimmed milk with fresh strawberries

 1 cup cooked oatmeal served with strawberry and pecans
 1-2 cups cooked whole grains (quinoa, buckwheat, brown rice)
 1 cup fat free yogurt, served with sliced almonds and blueberries
 2 slices whole grain bread, coated with fat free cheese
 1 cup sliced cantaloupe
 2 scrambled egg whites with boiled spinach
 1 partly ripe banana rolled in tortilla

Mid-morning Snack Items

This is served to reduce the hunger pangs between breakfast and lunch. You can choose any of
the options for healthy weight loss like:

 1 cup sliced strawberries

 1-2 cups of low-fat vegetable or chicken broth
 2-3 cups low-fat microwave popcorn
 2-3 slices of toast
 1 serving of chewy granola bar
 1 ½ cups berries and 2 tablespoons almonds
Lunch Options
During lunch time, healthy vegetables should be included in large amounts with a small serving
of meat item. Drinking lots of water is a must for every dieter. Preferred lunch items for diet
meal plans for a week are:

 Homemade hamburger made with lean meat, lettuce and tomato

 Steamed vegetables and boiled rice for pure vegetarians
 3 ounces turkey breast served with red bell pepper, kale and other veggies
 2 Mediterranean sandwiches served with sliced banana
 1 veg burger and 1 pita bread served with stir fried vegetables
 4 ounces chicken breast served with shredded carrots and lettuce
 3-4 ounces of boiled prawns or fish

Mid-Afternoon Snack Items

You might be well acquainted with the idea of frequent meal servings in small amounts and
serving 2-3 snacks every day. The food options for mid-afternoon snack are:

 1 cup fat free frozen yogurt

 1 serving of mixed fruit salad
 1 cup fresh fruit juice
 1 apple, peach or pear
 1 cup of vegetable broth
 1 low-fat ice-cream
 ¾ ounce dark chocolate

Dinner Options
The serving size for dinner is basically small for all dieters. You can serve any of the meal
menus listed below for 7 day meal plan:

 ¼ cup avocado slices with mixed salad of meat and vegetables

 1 pita bread stuffed with cooked meat and vegetables, and served with a dip sauce
 2 ounces grilled chicken served with salads and ½ cup steamed rice
 1 multi grain pita bread prepared as homemade pepperoni pizza
 4 ounces grilled salmon served with green beans and sliced almonds
 ¼ cup avocado served with 1 veg burger
 2-3 ounces of linguine pasta

After Dinner Snack Items

Some people refer to skip this snack according to their meal planning. Needless to say, the after
dinner snack serving should be light and low in calories, such as:

 5-6 ounces fat-free yogurt served with pineapple and almond slices
 1 cup pineapple juice served with a low fat cheese stick, carrots and sunflower seeds
 1 turkey roll prepared with red bell pepper and low fat cheese
 1 long glass of homemade chocolate strawberry smoothie
  1 cup instant oatmeal with milk and sliced apple
 1 serving of crackers with cheese
 1 cup red bell pepper sliced served with hummus dip

As long as you stick to the suggested serving amounts in the diet meal plans for a week, you can
replace the food alternatives, based on your personal preferences. If you fail to maintain the
serving size, all your efforts for following diet meal plans for weight loss will go waste. So, in
order to lose weight, do not eat meat, sweet goodies, desserts and appetizers in excess, even if
you crave for them.
Diet Meal Plans for Men and Women

Your body needs to get used to these healthy diet meal plans. The body's mechanism is such, that
it needs to adjust to change slowly, by gradually getting used to the new food intake with the
weekly diet meal plans. Once it gets used to it, it works out a new system, therefore functioning
differently. This is by either showing the significant effects of those particular foods, or changing
the body's overall look, because of a change in portions and meals. Here's how you can get into a
weight loss diet that is simple, which you will automatically in time turn to, as a healthier crutch
to lean on.

Eat Breakfast Like a King

This doesn't mean that you have to wash down pancakes, bacon and eggs. This translates into
eating healthy food that you can take large portions of being your first important meal of the day.
Here's how one's breakfast plan should be.

 When you wake up in the morning, opt for low fat milk and go with fat free cereal, that
doesn't require sugar additions.
 Take a small bowl of cereal, milk and add some fruit to it for taste if you find it a little
bland and if it doesn't come flavored. Berries of any kind or a tablespoon of honey, is a
good option.
 Eat either two bananas and an apple, a small bowl of watermelon or a bowl of
muskmelon (before you eat cereal).
 Eat slowly, munching at least six times before you swallow. The smaller the portions you
eat, the lesser your stomach will tend to bloat.
 Decaffeinated coffee with low fat cream/milk and brown sugar instead, should be what
you drink at home or outdoors.
 Breakfast can consist of two hard boiled eggs, or an omelette fried In non-fat oil (olive oil
is a good substitute).
 Don't make eating eggs in the week a regular habit, switch between the cereal/fruit diet
for the eggs and toast (brown bread), twice a week.

Snack During the Day

While outdoors, indoors, at work, or wherever, make it a point to munch on healthy munchies
like non-fat biscuits or nuts (avoid almonds, ground nuts, peanuts and cashews - try pine nuts and
a handful of pistachios instead) or even a bowl of grapes and a cup of plain green tea (minus
milk and sugar, except, of course brown sugar, if you find it a little too bitter, or squeeze in a
lemon half). Drink lots of water between breakfast and lunch.

Lunchtime Diet Plan

Lunch should consist of healthy eatables that aren't greasy or fried, or junk food related.

 Take a nice big bowl of salad - tomatoes, lettuce leaves, olives, a drizzle of olive oil/low
fat dressing, cucumbers, broccoli, julienned carrots and capsicum and some chili
flakes/one green chili, eaten either plain or with boiled shredded chicken.
 You can also eat a portion of grilled chicken/salmon/other fish.
  Don't mix the two meals together (salad and grilled dish), since it can filling; remember -
never eat until you're too full, but only enough to make sure you've eaten.
 You can try out making shakes by looking at different weight loss shake recipes, that are
full of nutrients and can be quite filling. You can also incorporate shakes in your
breakfast plan by substituting the fruit bowl.

Evening End Meal Plan

Between lunchtime and evening, nothing should be consumed except for green tea or lots of
water. Once you're home during the evening, eat your last meal by 7:30 pm or 8 pm at the latest.
The stomach needs to be empty at least two hours before you head to bed, and eating later than
8pm when the body slows down digestion, keeps food in your stomach longer, making room for
one to stay bloated.

 You can have toast with non-fat butter (avoid cheese).

 With that you can have green tea (I keep repeating this, because it aids in weight loss)
with brown sugar.
 You can have a small bowl of fruit minus the toast and butter though.

Get Active
You need to walk at least 3-4 km a week, which is about 10-15 minutes of walking in a day. You
don't have to do any vigorous exercises, just make sure you opt for the staircase instead of the
elevator. Try walking distances like when you go to the store, or to a place that isn't so far off.
You can also try signing up for yoga classes to get your body in shape in a more relaxed setting
to help you on how to cut calories.

If you feel the need to eat later in the night, just drink water, but not later than 8 pm like I said.
Your metabolism isn't as high as it is in the morning and during the day, so make use of it when
it is at its peak and not during sun down. These diet meal plans for weight loss will surely let
your body trim down all those unnecessary calories that have been riding on you for years.

Foods to Avoid
The daily meal plan to lose weight will work in your favor provided that you stay clear of food
and junk that will hinder your healthy weight loss plan.

 Carbohydrates like white bread, sugary foods, sweets, chocolates, starchy foods and so on
must be avoided.
 Junk food should be subjected to only one day in the week, like on Sundays.
 Avoid excessive binging and only eat how much your body can handle, that is, not until
your stomach is tightened when you're excessively full.

Diet Food Plan

The diet food plan table that you can refer to before you begin your weight loss regime.

Breakfast Snacks (Munchies) Lunch Evening Diet Plan

 Big bowl of salad -
tomatoes, lettuce
leaves, olives, a drizzle
of olive oil/low fat
Low fat milk with dressing, cucumbers,
Toast with non-fat
cereal (add fruit if Non-fat biscuits broccoli, julienned
butter (avoid cheese)
needed) carrots and capsicum
and some chili
flakes/one green chili
(plain/with boiled
shredded chicken)
Nuts (nuts (avoid
almonds, ground nuts, Portion of grilled
Two bananas and an Green tea with brown
peanuts and cashews - chicken/salmon/other
apple sugar
try pine nuts and fish
pistachios instead)
Small bowl of Green tea with brown
Small fruit bowl with
watermelon or a bowl sugar/squeezed lemon Weight loss shakes
green tea
of muskmelon half
Two hard boiled eggs,
or an omelette fried In
non-fat oil (olive oil)
and decaffeinated Drink plenty of water - -
coffee with low fat
cream/milk and brown
sugar

These diet meal plans for weight loss can work wonders if you're committed to what you are
working for, that is, losing body fat and looking leaner. These diet plans work, it did for me, and
I'm sure it will for you too. Have a healthy tomorrow and good luck!