India Diet Plan (Non Alcoholic Fatty Liver Disease)

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It remains established without any doubt that diet is central to maintaining the well-being of the human body. A healthy and nutritious diet is one that has the right proportion of carbohydrates, proteins, and fats (the macronutrients), and vitamins and minerals (the micronutrients). Just as an unhealthy and imbalanced diet can lead to the development of a fatty liver, giving up on unhealthy dietary habits can help reverse the condition, experts believe.

BREAKFAST (7am – 9am)

  • 2 egg whites omelet with lots of colorful capsicum. (or)
  • Daliya pulav with lots of carrots and capsicum (1cup /or)
  • Poha/Upma with vegetables.(1cup / or)
  • Vegetable and oats cutlets with carrots and peas. (2 nos. / or)
  • Multigrain Idlis (0ats/Ragi/Jowar/Rice) (2nos. / with)
  • Milk/Buttermilk/Rasam. (1cup)

MIDMORNING (10am – 11am)

  • Fruit (100-150 gms) (any red / yellow / green fruit). (1 no., with)
  • (4 hales)

LUNCH (12:30pm – 1:30 pm)

  • Salad (diced carrots, green capsicum, red capsicum, broccoli & Shredded red cabbage, lettuce, cucumber, tomatoes, beetroot) Roti (use multigrain atta). (1cup with 2-3 nos. / or)
  • Brown rice (1cup, with)
  • Cooked vegetables (any green leafy vegetable/cottage cheese). (1cup, with)
  • Curd (toned milk) (1/2 cup, with)
  • Dal / Chickpeas. (1cup/or)
  • Fish (grilled) / Chicken (roasted) (100gms)

TEA TIME (4pm – 5pm)

  • Tea/Mid coffee (without sugar) (1 cup)
  • Roasted Puffed rice / Roasted chickpeas/chana. (100 gms)
  • Biscuits (Multigrain/digestive) (2 nos.)

DINNER (8pm)

  • Vegetable soup/lentil soup/Rasam . (1 cup , with)
  • Rest same as Lunch (vegetarian options)


Mediterranean Diet Pyramid

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Less often – Red meat and Sweets

Weekly – Moderate portions Poultry, Eggs, Cheese and Yogurt.

Often- Twice each week Fish and Seafood.

Every Day – Base each meal around these foods Vegetables, Fruits , Olive Oil , Beans , Nuts , Legumes & Seeds , Herbs and Spices.

Foods to Eat

  • Vegetables: Tomatoes, Broccoli, Cabbage, Spinach, Onions, Cauliflower, Carrots, Sprouts, Cucumbers, Beetroot etc.
  • Fruits: Apples, Bananas, Oranges, Pears, Strawberries, Grapes, Dates, Figs, Melons, Peaches etc. Nuts and Seeds: Almonds Walnuts, Sunflower seeds, Pumpkin seeds etc
  • Legumes: Beans, Peas, Lentils, Pulses, Peanuts, Chickpeas etc. ✓ Tubers: Potatoes, Sweet potatoes, Turnips, Yams etc.
  • Whole Grains: Whole oats, Brown rice, Rye, Barley, Corn, Whole wheat, Whole grain bread and Pasta
  • Fish and Seafood: Rohu, Pabda, Bhetki, Hilsa, Mackerel etc. Eggs: Preferably egg white.
  • Dairy: Cottage cheese (Paneer), Milk, Butter milk. V Herbs and Spices: Garlic, Basil, Mint, Rosemary, Sage, Nutmeg, Cinnamon, Pepper etc.
  • Healthy Fats: Extra virgin olive oil/ Canola oil.

Restrict Unhealthy Foods

  • Added sugar: Cold drinks Candies, Ice cream, Table sugar
  • Refined grains: White bread, Pasta made with refined wheat etc.
  • Trans fats: Found in margarine and various processed foods
  • Refined Oils: Soybean oil, Cottonseed oil and others
  • Processed meat: Processed sausages. Hot dogs etc,


If you have any queries Contact Dr. Sachin Palnitkar he one of the best Gastroenterologist in Pune.