Diet Plan Chart

Balanced Diet Chart ‫وتمازنوخراکاکاچرٹ‬
‫اریجن‬
 2 Fig that were soaked in
1. Early-morning
1 5 am water over night (along with ‫دواریجنوجراترھباپینںیمیگیھبوہیئ‬
Fajr time
same water)
‫ںیھت۔ایساپینےکاسھتاھکںیئ‬
‫اسنلےکاسھتآدیھرویٹ ای‬
 Roti ½ with Curry OR
 Brown Bread with ‫رباؤنرویٹزبسویںےکآٹیلمےک‬
2 8 am2. Breakfast
vegetable omelet ‫اسھت۔‬
 Tea with no sugar
‫ریغبینیچوایلاچےئ‬
 Almonds, Walnuts, Peanuts ‫ابدامارخوٹومگنیلھپوریغہ‬
3 3. Snack
12 pm
(5, 6 pieces of each) ‫ڑکٹے۔‬6،5‫رہاکیےک‬
 Any medium size fruit ‫وکیئیھبدرایمےناسزئاکاکی‬

4 2 pm4. Before Lunch
(Other than Banana & Mango) ‫)ےلیکاورآمےکالعوہ(لھپ۔‬
‫ڑکٹےوگتشےکاسھتآدیھرویٹ‬2
 Roti ½ with 2 boti Curry
 Yogurt Raita 4 table spoon ‫اھکےنےکچمچ۔‬4‫دیہاکراہتیئ‬
2:15
5 5. Lunch  Salad as much as you want ‫السدانتجآپاچےتہںیہ‬
pm
 Rice. put only one time in ‫اچولانمبسدقمارںیمرصفاکیابر‬
moderate quantity
‫ڈاںیل‬
 Tea without sugar with
6 5 pm6. Snacks ‫ینیچےکریغباچےئ۔‬
snacks
 No Roti, No Rice ‫ہنرویٹہناچول‬
7 9 pm7. Dinner  Only curry or grilled ‫رصفاسنلایرگلنکچ۔‬
chicken
‫السدراہتیئ‬
8 8. Before Bed
11 pm  Green tea (if you want) )‫زبساچےئ(ارگآپاچںیہ‬
12-10‫رمکےےکدرہجرحارتاک‬
Take 10-12 glass water of room temperature daily.
‫الگساپینروزاہنںیل۔‬
‫روزاہنلہچدقیمرکںی۔رھگںیم‬
Walk daily. Use stairs for walk at home.
‫ڑیسایھںاامعتسلرکںی۔‬
Ideal Weight and Height Ratio in Males and Females
Height Female Male Height Female Male
4′ 6″ 63/77 lb 63/77 lb 5′ 9″ 131/160 lb 144/176 lb
(137 cm) (28.5/34.9 kg) (28.5/34.9 kg) (175 cm) (59.4/72.6 kg) (65.3/79.8 kg)
4′ 7″ 68/83 lb 68/84 lb 5′ 10″ 135/165 lb 149/183 lb

(140 cm) (30.8/37.6 kg) (30.8/38.1 kg) (178 cm) (61.2/74.8 kg) (67.6/83 kg)
4′ 8″ 72/88 lb 74/90 lb 5′ 11″ 140/171 lb 155/189 lb

(142 cm) (32.6/39.9 kg) (33.5/40.8 kg) (180 cm) (63.5/77.5 kg) (70.3/85.7 kg)
4′ 9″ 77/94 lb 79/97 lb 6′ 0″ 144/176 lb 160/196 lb

(145 cm) (34.9/42.6 kg) (35.8/43.9 kg) (183 cm) (65.3/79.8 kg) (72.6/88.9 kg)
4′ 10″ 81/99 lb 85/103 lb 6′ 1″ 149/182 lb 166/202 lb

(147 cm) (36.4/44.9 kg) (38.5/46.7 kg) (185 cm) (67.6/82.5 kg) (75.3/91.6 kg)
4′ 11″ 86/105 lb 90/110 lb 6′ 2″ 153/187 lb 171/209 lb

(150 cm) (39/47.6 kg) (40.8/49.9 kg) (188 cm) (69.4/84.8 kg) (77.5/94.8 kg)
5′ 0″ 90/110 lb 95/117 lb 6′ 3″ 158/193 lb 176/216 lb

(152 cm) (40.8/49.9 kg) (43.1/53 kg) (191 cm) (71.6/87.5 kg) (79.8/98 kg)
5′ 1″ 95/116 lb 101/123 lb 6′ 4″ 162/198 lb 182/222 lb

(155 cm) (43.1/52.6 kg) (45.8/55.8 kg) (193 cm) (73.5/89.8 kg) (82.5/100.6 kg)
5′ 2″ 99/121 lb 106/130 lb 6′ 5″ 167/204 lb 187/229 lb

(157 cm) (44.9/54.9 kg) (48.1/58.9 kg) (195 cm) (75.7/92.5 kg) (84.8/103.8 kg)
5′ 3″ 104/127 lb 112/136 lb 6′ 6″ 171/209 lb 193/235 lb

(160 cm) (47.2/57.6 kg) (50.8/61.6 kg) (198 cm) (77.5/94.8 kg) (87.5/106.5 kg)
5′ 4″ 108/132 lb 117/143 lb 6′ 7″ 176/215 lb 198/242 lb

(163 cm) (49/59.9 kg) (53/64.8 kg) (201 cm) (79.8/97.5 kg) (89.8/109.7 kg)
5′ 5″ 113/138 lb 122/150 lb 6′ 8″ 180/220 lb 203/249 lb

(165 cm) (51.2/62.6 kg) (55.3/68 kg) (203 cm) (81.6/99.8 kg) (92/112.9 kg)
5′ 6″ 117/143 lb 128/156 lb 6′ 9″ 185/226 lb 209/255 lb

(168 cm) (53/64.8 kg) (58/70.7 kg) (205 cm) (83.9/102.5 kg) (94.8/115.6 kg)
5′ 7″ 122/149 lb 133/163 lb 6′ 10″ 189/231 lb 214/262 lb

(170 cm) (55.3/67.6 kg) (60.3/73.9 kg) (208 cm) (85.7/104.8 kg) (97/118.8 kg)
5′ 8″ 126/154 lb 139/169 lb 6′ 11″ 194/237 lb 220/268 lb

(173 cm) (57.1/69.8 kg) (63/76.6 kg) (210 cm) (88/107.5 kg) (99.8/121.5 kg)

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Balanced Diet Chart ‫وتمازنوخراکاکاچرٹ‬

 Any medium size fruit ‫وکیئیھبدرایمےناسزئاکاکی‬

4′ 7″ 68/83 lb 68/84 lb 5′ 10″ 135/165 lb 149/183 lb

4′ 8″ 72/88 lb 74/90 lb 5′ 11″ 140/171 lb 155/189 lb

4′ 9″ 77/94 lb 79/97 lb 6′ 0″ 144/176 lb 160/196 lb

4′ 10″ 81/99 lb 85/103 lb 6′ 1″ 149/182 lb 166/202 lb

4′ 11″ 86/105 lb 90/110 lb 6′ 2″ 153/187 lb 171/209 lb

5′ 0″ 90/110 lb 95/117 lb 6′ 3″ 158/193 lb 176/216 lb

5′ 1″ 95/116 lb 101/123 lb 6′ 4″ 162/198 lb 182/222 lb

5′ 2″ 99/121 lb 106/130 lb 6′ 5″ 167/204 lb 187/229 lb

5′ 3″ 104/127 lb 112/136 lb 6′ 6″ 171/209 lb 193/235 lb

5′ 4″ 108/132 lb 117/143 lb 6′ 7″ 176/215 lb 198/242 lb

5′ 5″ 113/138 lb 122/150 lb 6′ 8″ 180/220 lb 203/249 lb

5′ 6″ 117/143 lb 128/156 lb 6′ 9″ 185/226 lb 209/255 lb

5′ 7″ 122/149 lb 133/163 lb 6′ 10″ 189/231 lb 214/262 lb

5′ 8″ 126/154 lb 139/169 lb 6′ 11″ 194/237 lb 220/268 lb

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