(1200kcal Day Meal Plan)
The plate method is a meal plate that shows the proportion of various foods to be consumed per meal.

How can I replace my current diet to a healthy diet with other foods?
Starters/Mid Meals
Choose More Often Foods to Avoid
Salads Salads with Dressings
Fruits Fruits (Banana/Litchi/Chikoo/Grapes/ Muskmelon/ Shareefa) or Frozen Fruit
Skimmed Milk/Tea or Coffee with skimmed milk Full Cream / Buffalo’s Milk
Buttermilk (Chaach) Cream / Cheese
Veg/Non Veg clear soups Thick Corn Flour Soups
Besan based non fried snacks (Dhokla / Khandvi) Fried Maida Snacks (Samosa/Mathris/Kachori etc.)
Roasted namkeens Fried Namkeens / Chips / Nachos
Egg white bhurji / boiled egg white Fried Eggs / Omelet
Sprouts Biscuits / Cookies
Fistful of Almonds (7-10)/ Walnuts(1-2) Cashewnuts / Dates / Hazelnuts

Main Course
Choose More Often Foods to avoid
Multigrain Chapattis / Steamed Rice / Whole Wheat Breads / Bhakri Paranthas / Fried Rice / White Bread
Wheat/ Bajra Dalia / Whole Wheat Pastas/ Oats Maida / Sooji (Upma/Chilla) / Sevian Sago
Whole Wheat/ Multigrain Bread/Vegetable or Chicken Sandwich White Bread Cheese / Butter/ Mayonnaise Sandwiches
Whole Dals (Pulses and Legumes) Washed Dals (Pulses and Legumes)
Green Vegetables / other Vegetables / Baked or Boiled Potatoes Fried or Raw Potatoes / Zimikand / Arbi (Colocasia)
Skimmed Milk Curd / Chaach / Vegetable Raitas Full Cream Milk Curd/Boondi Raita/Lassi
Lean Meats / Chicken / Fish Mutton/Fried Chicken / Fried Fish
Tofu / Soy Products Pizza/Burger
Whole wheat upma / Idli / Dosa / Adai

Sooji Upma/Iddiyappam/Vadai/Bonda/Bajji

Choose More Often Foods to Avoid
Sugar Free Custard Rolls / Cakes / Pastries
Skimmed Milk Fruit Shakes Mithaai / Halwa (Gajar/ Sooji / Aata)
Cut Fruits Ice Cream
Sugar-Free Carrot Kheer Juices / Ice-cream Shakes
Raisin’s 3-4 Per Day Chocolates / Sweets
Fruit Curd Curd

How can I exchange my foods from one item to another to add nutrients to my meal?

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