Care plan is a virtual coach to manage Care Plan for General Wellness (40M)-Medcall(Kannada) better. It gives you regular messages about alarm signs, Do’s / Dont’s, Nutrition, Diet, Exercises and Reminders to improve your health
Lifestyle | Positive changes |
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Smoking | Quit! Kick the butt today! Smoking increases heart disease, stroke and cancer. |
Diet |
Eat foods that are healthy and change your habits according to your age and body needs. |
Emotional health |
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Reduce Stress |
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Rest and sleep |
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Pranayam |
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Work balance |
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Group Support |
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Family and friends |
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Watch your weight in both directions.
Immediate Diet Plan
Do's
A healthy diet includes a variety of foods. Try to include these in your daily diet:
MEALS | FOOD TYPES | WEST (MAHARASHTRA) |
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Early morning |
- 1/4 serving of milk products - 1/2 serving of cereals |
- 1 cup of tea/coffee or buttermilk - 2 Marie biscuits or 1/2 of a chapati(15g) |
Breakfast |
- 1/2 serving of milk products
- 2 servings of cereals - 1 serving of meat/poultry/milk products - 1 serving of fruit - 1 serving of fat |
- 1 cup of milk/curd or 1 1/2 cup of buttermilk
- 2 cups of poha or 2 slices of bread or 6 tbsp of cornflakes or 1/2 a cup of porridge. - 2 egg whites of 30g of cottage cheese (paneer) - 1 medium-sized apple/orange/guava/pear or a medium slice of papaya or 10 grapes. - 1 tsp of oil/butter |
Mid-morning | - 1 serving of fruit | - 1 medium-sized apple/orange/guava/pear or a medium slice of papaya or 10 grapes |
Lunch |
- 2 servings of cereals - 1 serving of pulses/legumes - 2 1/2 servings of vegetables - 1/2 serving of milk products - 1 1/2 servings of fat |
- 2 medium chapatis with only 1 tsp of oil - 1 cup of 'matki usal' or 'amti' - 1 cup of leafy or gourd-type vegetable 1/2 cup of other vegetable 1 cup of salad - 1 1/2 glasses of buttermilk - 1 tsp of oil/butter |
Tea & Snacks |
- 1/4 servings of milk products
- 1/2 serving of cereals |
- 1 cup of coffee
- 2 cracker (cream cracker) biscuits or a 1/2 a bhakri (30g) |
Dinner |
- 2 servings of cereals
- 1 serving of pulses or meat/poultry - 2 1/2 servings of vegetables - Fruit - 1 1/2 servings of fat |
- 2 multi-grain pancakes or 1 cup of rice
- 1 cup of dal - 1/2 cup of leafy or gourd-type vegetable 1 cup of other vegetable 1 cup of salad - 1 medium-sized apple/orange/guava/pear - 1 1/2 tsp of oil/butter |
Bedtime | - 1/2 serving of milk |
- 1 cup of milk or 1 1/2 glasses of buttermilk |
MEALS | FOOD TYPES | NORTH (NEW DELHI) |
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Early morning |
- 1/4 serving of milk products - 1/2 serving of cereals |
- 1 cup of tea/coffee or 1/2 cup of buttermilk - 2 Marie biscuits or 1/2 of a methi paratha (30g) |
Breakfast |
- 1/2 serving of milk products - 2 servings of cereals - 1 serving of meat/poultry/milk products - 1 serving of fruit - 1 serving of fat |
- 1 cup of milk/curd or 25g of cottage cheese - 2 chapatis or 2 slices of bread or 6 tbsp of cornflakes or 1/2 a cup of porridge - 2 egg whites of 30g of cottage cheese (paneer) - 1 medium-sized apple/orange/guava/pear or a medium slice of papaya or 10 grapes. - 1 tsp of oil/butter or 5 tsp of cream |
Mid-morning | - 1 serving of fruit | - 1 medium-sized apple/orange/guava/pear or a medium slice of papaya or 10 grapes |
Lunch |
- 2 servings of cereals
- 1 serving of pulses/legumes - 2 1/2 servings of vegetables - 1/2 serving of milk products - 1 1/2 servings of fat |
- 2 medium chapatis (60g)
- 1 cup of 'lobia' or 'rajma' - 1 cup of leafy or gourd-type vegetable 1 cup of other vegetable 1 cup of salad - 1 cup of curd - 1 1/2 tsp of oil |
Tea & Snacks | - 1/4 servings of milk products - 1/2 serving of cereals |
- 1 cup of coffee
- 1 cup of poha or 1/2 a cup of roasted salted snacks |
Dinner |
- 2 servings of cereals
- 1 serving of pulses or meat/poultry - 2 1/2 servings of vegetables - Fruit - 1 1/2 servings of fat |
- 2 chapatis (60g)
- 1 cup of dal or 1 piece of chicken(60g) - 1/2 cup of leafy or gourd-type vegetable 1 cup of other vegetable 1 cup of salad - 1 medium-sized apple/orange/guava/pear - 1 1/2 tsp of oil/butter or 7 tsp of cream |
Bedtime | - 1/2 serving of milk | - 1 cup of milk or 1 cup of curd |
MEALS | FOOD TYPES | EAST (ORISSA) |
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Early morning |
- 1/4 serving of milk products - 1/2 serving of cereals |
- 1 cup of tea/coffee or 1/2 cup of milk OR 10g 'chhena' - 2 Marie biscuits or 1/2 a slice of bread and 1/2 cup of puffed rice |
Breakfast |
- 1/2 serving of milk products
- 2 servings of cereals - 1 serving of meat/poultry/milk products - 1 serving of fruit - 1 serving of fat |
- 1 cup of milk/curd or 20g of chhena
- 2 medium chapatis(60g) or 2 slices of bread or 6 tbsp of cornflakes or 2 cups of puffed/flaked rice - 2 egg whites of 30g chhena - 1 medium-sized apple/orange/guava/pear or a medium slice of papaya or 10 grapes. - 1 tsp of oil/butter |
Mid-morning | - 1 serving of fruit | - 1 medium-sized apple/orange/guava/pear or a medium slice of papaya or 10 grapes |
Lunch |
- 2 servings of cereals
- 1 serving of pulses/legumes - 2 1/2 servings of vegetables - 1/2 serving of milk products - 1 1/2 servings of fat |
- 1 cup of rice or 2 medium chapatis (60g)
- 1 cup of arhar dal or yellow peas or 1 piece of chicken/fish (30g) - 1 cup of leafy or gourd-type vegetable 1 cup of other vegetable 1 cup of salad - 1 cup of curd - 1 1/2 tsp of oil |
Tea & Snacks |
- 1/4 servings of milk products
- 1/2 serving of cereals |
- 1 cup of tea/coffee
- 1 cup of puffed rice or roasted flaked rice or 2 cream cracker biscuits |
Dinner |
- 2 servings of cereals
- 1 serving of pulses or meat/poultry - 2 1/2 servings of vegetables - Fruit - 1 1/2 servings of fat |
- 1 cup of rice or 2 medium chapatis (60g)
- 1 cup soyabean nuggets or Bengal gram dal or 1 piece of chicken/fish (30g) - 1/2 cup of leafy or gourd-type vegetable 1 cup of other vegetable 1 cup of salad - 1 medium-sized apple/orange/guava/pear - 1 1/2 tsp of oil/butter |
Bedtime | - 1/2 serving of milk | - 1 cup of milk or or 20g chhena or 1 cup of curd |
MEALS | FOOD TYPES | SOUTH (BANGALORE) |
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Early morning |
- 1/4 serving of milk products - 1/2 serving of cereals |
- 1 cup of coffee or 1/2 cup of Curd - 2 Marie biscuits or 1/2 cup of 'pongal' |
Breakfast |
- 1/2 serving of milk products
- 2 servings of cereals - 1 serving of meat/poultry/milk products - 1 serving of fruit - 1 serving of fat |
- 1 cup of milk/curd or 1 1/2 glasses of buttermilk
- 3 'idlis' with chutney or 2 'dosas' or 2 cups of 'upma' or 2 small 'idiyappams' - 2 egg whites and 2 cups of curd - 1 medium-sized apple/orange/guava/pear or a medium slice of papaya or 10 grapes. - 1 tsp of oil/butter |
Mid-morning | - 1 serving of fruit | - 1 medium-sized apple/orange/guava/pear or a medium slice of papaya or 10 grapes |
Lunch |
- 2 servings of cereals
- 1 serving of pulses/legumes - 2 1/2 servings of vegetables - 1/2 serving of milk products - 1 1/2 servings of fat |
- 1 cup of rice or 2 medium chapatis (60g)
- 1 cup of 'sambhar' (with 1/2 a cup of vegetables) or other dal, or 1 piece of chicken/fish (30g) - 1 cup of leafy or gourd-type vegetable 1/2 cup of other vegetable 1 cup of salad - 1 glass of buttermilk - 1 1/2 tsp of oil |
Tea & Snacks |
- 1/4 servings of milk products - 1/2 serving of cereals |
- 1 cup of coffee
- 1 cup of rice or 'avalakki' or 1 rava idli |
Dinner |
- 2 servings of cereals
- 1 serving of pulses or meat/poultry - 2 1/2 servings of vegetables - Fruit - 1 1/2 servings of fat |
- 1 cup of rice or 2 medium chapatis (60g) or 1 small 'ragi' ball
- 1 cup of dal or 'sambhar' with 1/2 a cup of vegetables - 1/2 cup of leafy or gourd-type vegetable 1 cup of other vegetable 1 cup of salad - 1 medium-sized apple/orange/guava/pear - 1 1/2 tsp of oil/butter |
Bedtime | - 1/2 serving of milk | - 1 cup of milk/curd or 1 1/2 glasses of buttermilk |
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