Diet Charts
Feb 2020

INTRODUCTION It is a chronic musculoskeletal disorder which is represented with generalized severe body pain. It is characterized by disturbed sleep, weak memory and severe fatigue. A balanced diet rich in complex carbs, plants based protein and unsaturated fats are beneficial to get relief from body pain. In such condition, we need to avoid foods that trigger the pain like red meats, processed food and night shade vegetables.

DAILY DIET SCHEDULE EARLY MORNING Luke warm water / Soaked almond - 4 / Indian gooseberry - 2 / Aloe vera juice BREAKFAST Vegetable Poha / Vegetable porridge / Vegetable Upma / Ragi chapatti / Multigrain chapatti + Vegetable / Fresh Juice / 1 boiled eggs MID MORNING Fruit juice / fruit / herbal tea /Green tea LUNCH Chapatti / Multigrain Chapatti / white rice / brown rice / Veg pulao / Veg + Dal + Curd / + Carrot and beetroot salad / non-veg (once in a week) EVENING Fruit / Sprouts chat / Rice flakes / Egg-1 / Soup / veg or non-veg (homemade) / roasted makhane / roasted chickpeas / Roasted seeds mix DINNER Chapatti / Multigrain Chapatti / brown rice / Veg pulao / Veg + Dal BED TIME Skimmed milk + a pinch of turmeric
DIET INSTRUCTIONS CEREALS FOODS TO BE CONSUMED Wheat, White rice, Brown rice, Sorghum, Amaranth, Finger millet, Foxtail millet, Pearl millet, Buckwheat, Little millet Flour Ratio - Wheat Atta (50%) + Soybean Atta (20%) + Ragi flour (30%) FOODS TO BE AVOIDED Refined flour and its products FRUITS FOODS TO BE CONSUMED Apple, Banana, Water melon, Muskmelon, Avocado, Peaches, Pear, Coconut, Pomegranate, All types of berries , Figs, Mango, Litchi, Custard apple, Orange, Sweet lime, Sapodilla, Pineapple, Orange, Grapes Note: All seasonal fruits can be consumed. FOODS TO BE AVOIDED Canned fruits and juices VEGETABLES FOODS TO BE CONSUMED Zucchini, Sweet potato, Pumpkin, Ginger, Celery, Red Onion, Coriander, Radish, Broccoli, Cauliflower, Kale, Mushrooms, Spinach, Carrot, Fenugreek leaves, Bottle gourd, Bitter gourd, Ridge gourd, Snake gourd FOODS TO BE AVOIDED Night shade vegetables - Tomato, Potato, Eggplant, Canned vegetables and Frozen vegetables PULSES FOODS TO BE CONSUMED All pulse and legumes FOODS TO BE AVOIDED Black gram DAIRY PRODUCTS FOODS TO BE CONSUMED Low-fat milk, Yogurt FOODS TO BE AVOIDED Whole milk and cream, Full-fat yoghurt, Cream cheese, Condensed milk, unpasteurized cheese, Butter OILS FOODS TO BE CONSUMED Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Rice bran oil, Coconut oil FOODS TO BE AVOIDED Cream, Palm oil SPICES FOODS TO BE CONSUMED Cumin, Coriander, Salt, Turmeric, Ginger, Pepper, Fennel, Cinnamon FOODS TO BE AVOIDED Red chilies DRINKS FOODS TO BE CONSUMED Coconut water, Sugarcane juice, Homemade soups, Green juice, Herbal tea, Aloe Vera juice FOODS TO BE AVOIDED Whole milk drinks, Cream based liqueurs, Canned soup and Packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks FLESH FOODS FOODS TO BE CONSUMED Egg white, Roasted chicken, Grilled Fish, Lean meat, Skinless chicken FOODS TO BE AVOIDED Processed and fried meat, Red meat - (Beef, Lamb, Pork) DRY-FRUITS / SEEDS FOODS TO BE CONSUMED Almond, Raisins, Walnut, Pumpkin Seeds, Chia Seeds, Flax Seeds, Sunflower Seeds, Sesame Seeds. FOODS TO BE AVOIDED Nil PREPARED FOODS FOODS TO BE CONSUMED Jaggery, Honey FOODS TO BE AVOIDED Bakery and Processed Foods, Fried Food, Junk Food, Pickles, Artificial Sweeteners, Packed Soups, Refined Sugar
HOME REMEDIES GINGER TEA Prepare the ginger tea by adding half inch pieces of ginger into 1 cup of water. Heat it for 2-3 minutes and strain it. For better results you can add honey into it. TURMERIC 1 tsp of turmeric added in warm water or milk. It will give relief from pain. EXERCISE In starting exercise increase body pain but after some time it shows positive results. SUNSHINE It is a good source of vitamin D and reduces the intensity of pain
DIET TIPS Drink plenty of water. Avoid simple carbs and saturated and transfats. Do not use refined sugar. Add foods from all food groups. Avoid consumption of packed foods. Avoid over use of caffeine.