1. INTRODUCTION

THIS HANDBOOK CONTAINS ALL WHAT DIET CLIENTS AT IFVERR SHOULD KNOW. PLEASE READ IT CAREFULLY NOT ONCE BUT REPEATEDLY AS REQUIRED FOR YOU TO GET THE MOST BENEFITS OUT OF THE EIVERR PLATFORM DIETING PROCESS

2. HOW TO DO DIETING USING THE FIVER GIGS

1. First log into the https://247econsult.net/diets/fg-diet-inp.php - this is the app which you will first use
2. Please consider this simply as a paper form on a computer screen and fill it up
3. These are the items of information we require for us to send you a weight loss program or any other dieting program
4. The only item which may cause some difficulty is the DIET TYPE YOU NEED item. Unfortunately this is also the most important item of information
5. In case you are not sure of this step please follow the steps shown in HOW TO IDENTIFY THE DIET TYPE YOU NEED below
6. If you know the DIET TYPE YOU NEED select the relevant item and run the program
7. Your email is essential as we need it to send the meal plans to you
8. WhatsApp number is required only if you need text based medical consultations (TBMCs) with Dr Ananda Perera. See the heading WHEN AND HOW TO DO TEXT BASED MEDICAL CONSULTATIONS with Dr Ananda Perera.
9. Follow the dieting process as detailed in the DIETING PROCESS in the HELP files
10. We guarantee only 10% weight loss with an average of loss of 1 kilo per week and 1 cm loss of fat from belly measured as the waist circumferences
11. Once 10% weight loss from the start is achieved you may switch on to the Healthy Eating Pattern for few more months for maintenance of lost weight

3. WHEN AND HOW TO DO TEXT BASED MEDICAL CONSULTATIONS (TBMCs)

1. TBMCs are medical consultations with Dr Ananda Perera in written format rather than face to face with spoken language
2. Any registered user is allowed TBMCs if required
3. TBMCs can be made currently through WhatsApp only - please initiate your consultation by sending a WatsApp message to Dr Ananda Perera.
4. Then Dr Ananda Perera will respond
5. Please use this facility for the following reasons ONLY :
a. To identify the DIET TYPE YOU NEED in the Fiverr Dieting Gig App
b. To discuss the problems you may have when the dieting process is followed through using our meal plans. At least 1 meal plan should have been downloaded.
c. To discuss about the meal plans generated for you

4. COMMON PROBLEMS ENCOUNTERED IN THE DIETING PROCESS

1. Delay in the start of weight loss - weight loss is more when your weight is very high and when it is somewhere near the normal and it is just close to the normal weight loss is slow
2. Lack of perception of improvement - this is usually due to either meal plan is not followed verbatim or else lack of insight into the weight loss process. Weight loss initially is felt by many in our clinic by initial feeling of loss of tiredness and fatigue, increasing sense of well being, feeling a sense of lighter in weight even without loss of weight by scale, perception of lose neck ties, perception of lose belts in the belly etc
3. Weight plateau - this is loss of weight loss after an initial period of weight loss with dieting. This needs evaluation through TBMC
4. No weight loss - this is very uncommon in our experience but possible due to many reasons. This also requires a TBMC for evaluation

5. HOW TO IDENTIFY THE DIET TYPE YOU NEED

1. You first register yourself selecting the default DIET TYPE YOU NEED which is Healthy Eating Pattern
2. Once you register and identify yourself to the system with your username and password click the button AI BASED DIET CONSULTATION
3. This brings the app AI BASED DIET CONSULTATION
4. Give the username and password given at registration and any messages to Dr Ananda Perera in the Notes
5. Click the DIET CONSULTATION button
6. Now read the HELP ON ARTIFICIAL INTELLIGENCE BASED DIET CONSULTATION PROGRAM

6. HELP ON ARTIFICIAL INTELLIGENCE BASED DIET CONSULTATION PROGRAM

This is an app designed and developed by Dr Ananda Perera for self evaluation of obesity and overweight and other dietary problems.
The app is accessed through the diet input app. This has a button titled AI BASED DIET CONSULTATION. Click this button and you come to this app. Enter the username and password you used for the registration and then click the button DIET CONSULTATION. This brings the symptom input panel.

Symptom input panel is a pro forma or a list of symptoms, signs and features given in simple terms and in case technical terms are used they are explained in the Glossary in the HELP files of the AI BASED DIET CONSULTATION. Symptom input panel is separated into 7 categories identified by CAPS LETTERS. The items in small letters are the features list.

DAILY CALORIE REQUIREMENTS
CURRENT EATING PATTERN
OBESITY TYPE
OBESITY TREATMENT
DISEASES CAUSED BY OBESITY
OBESITY RELATED DISEASES
DIET TYPE YOU NEED
PSYCHOLOGY OF CHANGE

You have to select what is relevant for you and finally click the ADVICE button. This will give an output detailing all about your obesity, overweight and eating patterns and many more actionable advice.
Please note the following :
1. The symptom panel contain well over 500 features of diagnostic importance. You do not have to run the entire program at once. But focus on separate categories at different days as you are having unlimited access to the DIET CONSULATATION as a registered user.
2. Focus on advice having a probability above 50%. Among these focus on the highest probability ADVICE
3. The chance of getting a higher probability is very high if you click neighboring items
4. It is advised that you save the output and share it with your dietitians or personal trainers or the physicians for further collaboration and enhancements

7. GLOSSARY FOR THE TECHNICAL TERMS IN THE SYMPTOM PANEL OF THE AI BASED DIET CONSULTATION APP

Activity Level = Active or moderately active lifestyle. They do jobs requiring physical activity or do regular moderate to vigorous exercises
AACE = American Association of Clinical Endocrinologists
ALT - A blood test for liver functions
Ambivalence = This is a state of mind where there is indecision between 2 alternatives
AST - A blood test for liver functions
Biopsy = Medical testing procedure where a piece of tissue is taken from a body part
BMI = Body Mass Index
Cancer high risk = This is a state which you have to be aware of if you are at high risk and there are AI programs to investigate these states
Cardiovascular disease high risk = This is a state which you have to be aware of if you are at high risk and there are AI programs to investigate these states
COPD = COPD is a disease of lungs like asthma but symptoms and persistent and progressive unless controlled
CT Scan = Imaging modality
Diabetes high risk = This is a state which you have to be aware of if you are at high risk and there are AI programs to investigate these states
DBP = Diastolic blood Pressure
Dyslipidemia = Any abnormality of measured blood fat levels eg. blood cholesterol, triglycerides, HDL cholesterol LDL cholesterol etc
Epilepsy = A disease typically causing fits and usually if this is present probably you will know it and you are on drugs to control it. If none of these seen do not select this item
Fibroscan = Another scanning done to look for liver fibrosis
FPG = Fasting Plasma Glucose levels
HbA1c = A blood test for blood sugar usually done in every 4 months
HDL Cholesterol = Type of cholesterol measured in the blood. Seen in the blood tests panel
Heart failure absent = If you are not diagnosed as having heart problems mark this item as absent
Inflammatory Bowel Disease = Inflammatory Bowel disease means you are having either Crohn's disease or Ulcerative Colitis. Select these items only if you are diagnosed case
Irritable bowel syndrome = This is a very common bowel disease which can easily be diagnosed using our Symptom Checkers
Kidney disease absent = If you are not diagnosed as having kidney problems mark this item as absent
LDL Cholesterol = Type of cholesterol measured in the blood. Seen in the blood tests panel
Non alcoholic fatty liver disease - if you are having this most probably you would have undergone a US scan of your abdomen and this is mentioned by the Radiologist at the conclusion
Polycystic Ovary Syndrome = Also known as PCOS which is a fairly common disease in women trying to conceive and problems in fertility
Porphyrias = Porphyrias are a class of rare diseases which are diagnosed by internal medicine specialists and Hematologists and most probably if you have this you may have your diagnostic documentation on this
SBP = Systolic Blood Pressure
Sedentary or light activity lifestyles = Engaged in jobs done mostly seated, no regular participation in sports, transport by vehicles, leisure time mostly seated or standing
Small intestinal bacterial overgrowth syndrome = This is a bowel disease most likely seen in persons who have undergone bowel surgery
Thyroids disease absent = If you are not diagnosed as having thyroid problems mark this item as absent
Triglycerides - A form of fat in the blood like cholesterol
US Scan = Ultrasound scan
Vigorous or vigorously active lifestyle
They do jobs requiring vigorous physical activity for more than 2 hrs per day or do strenuous leisure activity for more than 2 hrs per day
Ref FAO : ENERGY REQUIREMENTS OF ADULTS. https://www.fao.org/3/y5686e/y5686e07.htm
VLCD = Very Low Cholesterol Diets are diets which give the total energy value of 800 kcals or less
VLDL Cholesterol = Type of cholesterol measured in the blood. Seen in the blood tests panel
WC = Waist Circumference

8. SCREENSHOTS OF THE WEB APPS FOR DIETING

THIS IS THE ENTRY POINT APP FOR THE DIETING AND MEAL PLANS

9. SCREENSHOTS OF THE WEB APPS FOR DIETING

THIS IS THE SECOND PART OF THE ENTRY APP FOR DIETING AT FIVERR PLATFORM

10. SCREENSHOTS OF THE WEB APPS FOR DIETING

THIS IS THE AI BASED DIET REQUIREMENTS ANALYSIS PROGRAM

11. SCREENSHOTS OF THE WEB APPS FOR DIETING

PART OF THE INITIAL FEATURES ENTRY FOR THE AI ASSESSMENT

12. SCREENSHOTS OF THE WEB APPS FOR DIETING

INITIAL PART OF THE AI OUTPUT OF THE DIET CONSULTATION PROGRAM

13. SCREENSHOTS OF THE WEB APPS FOR DIETING

PART OF THE AI OUTPUT OF DIET EVALAUTION WEBAPP

14. SAMPLE MEAL PLAN - SRI LANKAN

MEAL PLANNER - SRILANKAN FOODS

Concept, design, development Dr. Ananda Perera MD. Call +94 740 050 139 Dr Ananda

11/06/23 - 01:49:58

YOUR PERSONAL DATA......

BALANCING YOUR ENERGY AND NUTRIENTS......
.

Your BMI Interpretation : Overweight By WHO BMI Classification - Increased Health Risks
Your Ideal Body weight : Adult Ideal Body Weight by BMI : 61.73
Adult Ideal Body Weight Adjusted for small body frame : 55.56
Your Ideal Calorie Requirement : Calculating the ICR by IOM formula...
Adult Obese male or underweight Male Estimated Energy Req : 2046.91
Your Revised Calorie Requirement : Calorie adjustment for weight management...
Subtracting 500 kcals : 1546.91
Your Nutrient Requirements in Grams : Nutrient Requirement in Grams....
CHO grams : 193.37 Prot grams : 77.35 Fat grams : 51.57
Your Nutrient Requirements in Servings : Converting the Nutrient Grams into Servings Number...
CHO servings : 12.9 Prot Servings : 11.05 Fat Servings : 10.32
Accomodating Your Food Preferences...
CHO servings : 7.57 Prot Servings : 11.05 Fat Servings : 10.32
Per Meal Servings Number...
CHO servings : 0.95 Prot Servings : 2.77 Fat Servings : 3.44Milk Servings : 0Fruit Servings : 1.34Vegetable Servings : 2
Per Meal Servings Number Rounded to the Closest Integer...
CHO servings : 1 Prot Servings : 2 Fat Servings : 3Milk Servings : 0Fruit Servings : 1Vegetable Servings : 2

YOUR MEAL PLAN FOR TODAY
Please note that servings refer to cooked foods
Cup is not a cup at home but a measure of 250 ml
Tablespoon and teaspoon are not just spoons at home but measures 15 ml and 5 ml exactly

HEALTHY EATING PATTERN

BED TEA

Notes for milk servings :
You can have ALL the following 0 SERVINGS OR 1 SERVING 0 TIMES.
Milk KiloCalories Subtotal = 0
Milk Cup Subtotal = 0

BREAKFAST

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
String hopper small-----
Starch KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for fat servings :
You can have ALL the following 3 SERVINGS OR 1 SERVING 3 TIMES.
S - Butter----------------1 tsp
MUS - Cashew Roasted----------------1 tsp
US - Sesame oil----------------1 tsp
Fats and Oil KiloCalories Subtotal = 135
Fat grams Subtotal = 15

Notes for FRUIT SERVINGS :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Tangerine-----1 large
Fruits KiloCalories Subtotal = 60
Fruit cups Subtotal = 1

MORNING SNACK

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Bun of 10 cm size-----1/2
Bread snacks KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for milk servings :
You can have ALL the following 0 SERVINGS OR 1 SERVING 0 TIMES.
Milk KiloCalories Subtotal = 0
Milk Cup Subtotal = 0

LUNCH

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Sweet Potatoes----------------1/2 cup boiled
Grains KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for protein servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
Bengal gram - Kadala----------------1/4 cup cooked
Winged Beans----------------1/4 cup
Main meals meat products KiloCalories Subtotal = 150
Protein grams Subtotal = 14

Notes for vegetable servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
Yellow pumpkin - wattakka----------------1/2 cup cooked
Alternanthera - mukunuwenna----------------1 cup cooked
Main Meal vegetables KiloCalories Subtotal = 50
Vegtable Servings Subtotal = 2

Notes for fat servings :
You can have ALL the following 3 SERVINGS OR 1 SERVING 3 TIMES.
Wal koththamalli Kola Kenda -----2 tbs
S - Butter----------------1 tsp
Ranavara Kola Kenda -----2 tbs
Fats and Oil KiloCalories Subtotal = 135
Fat grams Subtotal = 15

Notes for FRUIT SERVINGS :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Water Melon or Komadu-----1/8th slice of medium fruit
Fruits KiloCalories Subtotal = 60
Fruit cups Subtotal = 1

EVENING SNACK

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Biscuits-----1
Bread snacks KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for milk servings :
You can have ALL the following 0 SERVINGS OR 1 SERVING 0 TIMES.
Milk KiloCalories Subtotal = 0
Milk Cup Subtotal = 0

DINNER

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Chapathi----------------1/4 cup
Grains KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for protein servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
Sesbania - Kathurumurunga shoots----------------1/4 cup cooked
Cowpea----------------1/4 cup
Main meals meat products KiloCalories Subtotal = 150
Protein grams Subtotal = 14

Notes for vegetable servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
Green peas----------------1/2 cup cooked
Ash plantain----------------1/2 cup cooked
Main Meal vegetables KiloCalories Subtotal = 50
Vegtable Servings Subtotal = 2

Notes for fat servings :
You can have ALL the following 3 SERVINGS OR 1 SERVING 3 TIMES.
MUS - Cashew Roasted----------------1 tsp
US - cashew nuts----------------10
S - Butter----------------1 tsp
Fats and Oil KiloCalories Subtotal = 135
Fat grams Subtotal = 15

Notes for FRUIT SERVINGS :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Guava-----1 large ripe fruit
Fruits KiloCalories Subtotal = 60
Fruit cups Subtotal = 1

PROGRAM ENDED

MODIFIED MEAL PLAN FOR THIS WEEK :
25String hopper small-----
S - Butter----------------1 tsp
MUS - Cashew Roasted----------------1 tsp
US - Sesame oil----------------1 tsp
Tangerine-----1 large
Bun of 10 cm size-----1/2
Sweet Potatoes----------------1/2 cup boiled
Bengal gram - Kadala----------------1/4 cup cooked
Winged Beans----------------1/4 cup
Yellow pumpkin - wattakka----------------1/2 cup cooked
Alternanthera - mukunuwenna----------------1 cup cooked
Wal koththamalli Kola Kenda -----2 tbs
S - Butter----------------1 tsp
Ranavara Kola Kenda -----2 tbs
Water Melon or Komadu-----1/8th slice of medium fruit
Biscuits-----1
Chapathi----------------1/4 cup
Sesbania - Kathurumurunga shoots----------------1/4 cup cooked
Cowpea----------------1/4 cup
Green peas----------------1/2 cup cooked
Ash plantain----------------1/2 cup cooked
MUS - Cashew Roasted----------------1 tsp
US - cashew nuts----------------10
S - Butter----------------1 tsp
Guava-----1 large ripe fruit

MEAL PLAN ENERGY VALUE :
1385
MEAL PLAN GRAIN GRAMS VALUE :
Meal Plan Grains Gram : 75
MEAL PLAN VEGETABLE VALUES :
Meal Plan Vegetable Cups : 4
MEAL PLAN FRUIT VALUES :
Meal Plan Fruit Cups : 3
MEAL PLAN MILK VALUES :
Meal Plan Milk Cups : 0
MEAL PLAN PROTEIN VALUES :
Meal Plan Protein grams : 28
MEAL PLAN FAT VALUES :
Meal Plan Fat grams : 45
HEI score from Grains : 10
HEI score from Veggies : 10
HEI score from Fruits : 10
HEI score from Milk : 0
HEI score from Protein : 0
HEI score from Fat : 10
TOTAL HEI SCORE IS : 40
CALCULATING THE MEAL PLAN MEDSCORE :
aMED score from Vegetables : 1
aMED score from Fruits : 1
aMED score from Fats : 1
aMED score from Grains : 1
aMED score from Grains : 1
MEDSCORE : 5
CALCULATING THE MEAL PLAN DASH SCORE :
DASH score from Vegetables : 4
DASH score from Fruits : 4
DASH score from Grains : 5
DASH score from Legumes : 5
DASH score from Nuts : 5
DASHSCORE : 2

15. SAMPLE MEAL PLAN - AUSTRALIA

MEAL PLANNER - AUSTRALIAN FOODS

Concept, design, development Dr. Ananda Perera MD. Call +94 740 050 139 Dr Ananda

11/06/23 - 01:51:11

YOUR DATA......

BALANCING ENERGY AND NUTRIENTS FOR YOU ......

Your BMI Interpretation : Overweight By WHO BMI Classification - Increased Health Risks
Your Ideal Body weight : Adult Ideal Body Weight by BMI : 61.73
Adult Ideal Body Weight Adjusted for small body frame : 55.56
Your Ideal Calorie Requirement : Calculating the ICR by IOM formula...
Adult Obese male or underweight Male Estimated Energy Req : 1992.11
Your Revised Calorie Requirement : Calorie adjustment for weight management...
Subtracting 500 kcals : 1492.11
Your Nutrient Requirements in Grams : Nutrient Requirement in Grams....
CHO grams : 186.52 Prot grams : 74.61 Fat grams : 49.74
Your Nutrient Requirements in Servings : Converting the Nutrient Grams into Servings Number...
CHO servings : 12.44 Prot Servings : 10.66 Fat Servings : 9.95
Accomodating Your Food Preferences...
CHO servings : 7.11 Prot Servings : 10.66 Fat Servings : 9.95
Per Meal Servings Number...
CHO servings : 0.89 Prot Servings : 2.67 Fat Servings : 3.32Milk Servings : 0Fruit Servings : 1.34Vegetable Servings : 2
Per Meal Servings Number Rounded to the Closest Integer...
CHO servings : 1 Prot Servings : 2 Fat Servings : 3Milk Servings : 0Fruit Servings : 1Vegetable Servings : 2

YOUR MEAL PLAN FOR TODAY
========================
Please note that servings refer to cooked foods
Cup is not a cup at home but a measure of 250 ml
Tablespoon and teaspoon are not just spoons at home but measures 15 ml and 5 ml exactly
========================
NORMAL DIET
===========

=====BED TEA=====

Notes for milk servings :
You can have ALL the following 0 SERVINGS OR 1 SERVING 0 TIMES.
Milk KiloCalories Subtotal = 0
Milk Cup Subtotal = 0

=====BREAKFAST=====

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Roll, hamburger or hotdog, white----------1/2
Starch KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for fat servings :
You can have ALL the following 3 SERVINGS OR 1 SERVING 3 TIMES.
US-Imperial, tub, soya oil non-hydrogenated-------------1 tsp
US-Soybean oil------------1 tsp
US-Chefmaster, tub, unspecified vegetable oils hydrogenated---------1 tsp
Fats and Oil KiloCalories Subtotal = 135
Fat grams Subtotal = 15

Notes for FRUIT SERVINGS :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Nectar, mango 125 mL------------1
Fruits KiloCalories Subtotal = 60
Fruit cups Subtotal = 1

=====MORNING SNACK=====

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Meat pie 1
Bread snacks KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for milk servings :
You can have ALL the following 0 SERVINGS OR 1 SERVING 0 TIMES.
Milk KiloCalories Subtotal = 0
Milk Cup Subtotal = 0

=====LUNCH=====

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Noodles, Chinese, chow mein---------1/2 cup
Grains KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for protein servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
Mowrong flesh steamed--------2 tbs
Salmon atlantic grilled--------2 tbs
Main meals meat products KiloCalories Subtotal = 150
Protein grams Subtotal = 14

Notes for vegetable servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
Beets, sliced, boiled, drained 125 ml----------------------------1/2
Zucchini, sliced, boiled, drained 125 mL---------------1
Main Meal vegetables KiloCalories Subtotal = 50
Vegtable Servings Subtotal = 2

Notes for fat servings :
You can have ALL the following 3 SERVINGS OR 1 SERVING 3 TIMES.
S-Butter--------------1 tsp
Blue cheese, low Calorie-------3 tsp
US-Sesame oil------------1 tsp
Fats and Oil KiloCalories Subtotal = 135
Fat grams Subtotal = 15

Notes for FRUIT SERVINGS :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Figs dried----------------4
Fruits KiloCalories Subtotal = 60
Fruit cups Subtotal = 1

=====EVENING SNACK=====

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Violet Crumble Truffles 1
Bread snacks KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for milk servings :
You can have ALL the following 0 SERVINGS OR 1 SERVING 0 TIMES.
Milk KiloCalories Subtotal = 0
Milk Cup Subtotal = 0

=====DINNER=====

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Noodles, Chinese, chow mein---------1/2 cup
Grains KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for protein servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
Mutton------------2 tbs
Beans lima dried boiled--------1/2 cup
Main meals meat products KiloCalories Subtotal = 150
Protein grams Subtotal = 14

Notes for vegetable servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
Pepper, sweet, yellow, sauteed 125 mL-----1/2
Pepper, sweet, yellow, sauteed 125 mL-----1/2
Main Meal vegetables KiloCalories Subtotal = 50
Vegtable Servings Subtotal = 2

Notes for fat servings :
You can have ALL the following 3 SERVINGS OR 1 SERVING 3 TIMES.
MUS-Spread, 20% butter, 80% margarine-----------1 tsp
S-Butter--------------1 tsp
US-Lactantia, tub, soya oil hydrogenated---------1 tsp
Fats and Oil KiloCalories Subtotal = 135
Fat grams Subtotal = 15

Notes for FRUIT SERVINGS :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Grape juice, frozen, sweetened, diluted, vitamin C added 125 mL----------1
Fruits KiloCalories Subtotal = 60
Fruit cups Subtotal = 1

PROGRAM ENDED

MODIFIED MEAL PLAN FOR THIS WEEK :
25Roll, hamburger or hotdog, white----------1/2
US-Imperial, tub, soya oil non-hydrogenated-------------1 tsp
US-Soybean oil------------1 tsp
US-Chefmaster, tub, unspecified vegetable oils hydrogenated---------1 tsp
Nectar, mango 125 mL------------1
Meat pie 1
Noodles, Chinese, chow mein---------1/2 cup
Mowrong flesh steamed--------2 tbs
Salmon atlantic grilled--------2 tbs
Beets, sliced, boiled, drained 125 ml----------------------------1/2
Zucchini, sliced, boiled, drained 125 mL---------------1
S-Butter--------------1 tsp
Blue cheese, low Calorie-------3 tsp
US-Sesame oil------------1 tsp
Figs dried----------------4
Violet Crumble Truffles 1
Noodles, Chinese, chow mein---------1/2 cup
Mutton------------2 tbs
Beans lima dried boiled--------1/2 cup
Pepper, sweet, yellow, sauteed 125 mL-----1/2
Pepper, sweet, yellow, sauteed 125 mL-----1/2
MUS-Spread, 20% butter, 80% margarine-----------1 tsp
S-Butter--------------1 tsp
US-Lactantia, tub, soya oil hydrogenated---------1 tsp
Grape juice, frozen, sweetened, diluted, vitamin C added 125 mL----------1

MEAL PLAN ENERGY VALUE :
1385
MEAL PLAN GRAIN GRAMS VALUE :
Meal Plan Grains Gram : 75
MEAL PLAN VEGETABLE VALUES :
Meal Plan Vegetable Cups : 4
MEAL PLAN FRUIT VALUES :
Meal Plan Fruit Cups : 3
MEAL PLAN MILK VALUES :
Meal Plan Milk Cups : 0
MEAL PLAN PROTEIN VALUES :
Meal Plan Protein grams : 28
MEAL PLAN FAT VALUES :
Meal Plan Fat grams : 45
HEI score from Grains : 10
HEI score from Veggies : 10
HEI score from Fruits : 10
HEI score from Milk : 0
HEI score from Protein : 0
HEI score from Fat : 10
TOTAL HEI SCORE IS : 40
CALCULATING THE MEAL PLAN MEDSCORE :
aMED score from Vegetables : 1
aMED score from Fruits : 1
aMED score from Fats : 1
aMED score from Grains : 1
aMED score from Grains : 1
MEDSCORE : 5
CALCULATING THE MEAL PLAN DASH SCORE :
DASH score from Vegetables : 4
DASH score from Fruits : 4
DASH score from Grains : 5
DASH score from Legumes : 5
DASH score from Nuts : 5
DASHSCORE : 23

16. SAMPLE MEAL PLAN - UK

MEAL PLANNER - ENGLISH FOODS

Concept, design, development Dr. Ananda Perera MD. Call +94 740 050 139 Dr Ananda

11/06/23 - 01:53:05

YOUR PERSONAL DATA......

BALANCING ENERGY AND NUTRIENTS FOR YOU ......

Your BMI Interpretation : Overweight By WHO BMI Classification - Increased Health Risks
Your Ideal Body weight : Adult Ideal Body Weight by BMI : 61.73
Adult Ideal Body Weight Adjusted for small body frame : 55.56
Your Ideal Calorie Requirement : Calculating the ICR by IOM formula...
Adult Obese male or underweight Male Estimated Energy Req : 1771.01
Your Revised Calorie Requirement : Calorie adjustment for weight management...
Subtracting 500 kcals : 1271.01
Your Nutrient Requirements in Grams : Nutrient Requirement in Grams....
CHO grams : 158.88 Prot grams : 63.56 Fat grams : 42.37
Your Nutrient Requirements in Servings : Converting the Nutrient Grams into Servings Number...
CHO servings : 10.6 Prot Servings : 9.08 Fat Servings : 8.48
Accomodating Your Food Preferences...
CHO servings : 5.27 Prot Servings : 9.08 Fat Servings : 8.48
Per Meal Servings Number...
CHO servings : 0.66 Prot Servings : 2.27 Fat Servings : 2.83Milk Servings : 0Fruit Servings : 1.34Vegetable Servings : 2
Per Meal Servings Number Rounded to the Closest Integer...
CHO servings : 1 Prot Servings : 2 Fat Servings : 2Milk Servings : 0Fruit Servings : 1Vegetable Servings : 2

YOUR MEAL PLAN FOR TODAY
========================
Please note that servings refer to cooked foods
Cup is not a cup at home but a measure of 250 ml
Tablespoon and teaspoon are not just spoons at home but measures 15 ml and 5 ml exactly
========================
NORMAL DIET
===========

=====BED TEA=====

Notes for milk servings :
You can have ALL the following 0 SERVINGS OR 1 SERVING 0 TIMES.
Iced coffee-----1/3 cup
Milk KiloCalories Subtotal = 0
Milk Cup Subtotal = 0

=====BREAKFAST=====

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
All Bran Buds with psyllium, Kellogg's 75 mL---------1
Starch KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for fat servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
MUS - Avocado----------------2 tbsp
US - Soya oil----------------1 tsp
Fats and Oil KiloCalories Subtotal = 90
Fat grams Subtotal = 10

Notes for FRUIT SERVINGS :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Strawberries fresh-----1 cup
Fruits KiloCalories Subtotal = 60
Fruit cups Subtotal = 1

=====MORNING SNACK=====

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Waffle, plain, frozen, ready-to-heat, heated--------1
Bread snacks KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for milk servings :
You can have ALL the following 0 SERVINGS OR 1 SERVING 0 TIMES.
Iced coffee-----1/3 cup
Milk KiloCalories Subtotal = 0
Milk Cup Subtotal = 0

=====LUNCH=====

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Noodles, egg, cooked-------1/2 cup
Grains KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for protein servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
Catfish, channel, farmed, baked or broiled--------2 tbs
Beef Cross rib roast, lean, fat, braised----------2 tbs
Main meals meat products KiloCalories Subtotal = 150
Protein grams Subtotal = 14

Notes for vegetable servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
Beets, sliced, boiled, drained 125 ml----------------------------1/2
Celery fresh raw-----1 cup
Main Meal vegetables KiloCalories Subtotal = 50
Vegtable Servings Subtotal = 2

Notes for fat servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
MUS - Avocado----------------2 tbsp
US-Margarine, tub, composite---------------1 tsp
Fats and Oil KiloCalories Subtotal = 90
Fat grams Subtotal = 10

Notes for FRUIT SERVINGS :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Apricots dried -------------3
Fruits KiloCalories Subtotal = 60
Fruit cups Subtotal = 1

=====EVENING SNACK=====

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Popcorn popped------3 cups
Bread snacks KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for milk servings :
You can have ALL the following 0 SERVINGS OR 1 SERVING 0 TIMES.
Nescafe-----1/3 cup
Milk KiloCalories Subtotal = 0
Milk Cup Subtotal = 0

=====DINNER=====

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Tortilla corn 6 in diameter-----1
Grains KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for protein servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
Lima beans------2/3 cup
Beef Cross rib roast, lean, fat, braised----------2 tbs
Main meals meat products KiloCalories Subtotal = 150
Protein grams Subtotal = 14

Notes for vegetable servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
Beets canned-----1/2 cup
Eggplant, pieces, boiled, drained 125 mL----------------1
Main Meal vegetables KiloCalories Subtotal = 50
Vegtable Servings Subtotal = 2

Notes for fat servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
S - Butter--------1 tsp
US-Margarine, tub, composite---------------1 tsp
Fats and Oil KiloCalories Subtotal = 90
Fat grams Subtotal = 10

Notes for FRUIT SERVINGS :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Cranberries dried-----2 tbsp
Fruits KiloCalories Subtotal = 60
Fruit cups Subtotal = 1

PROGRAM ENDED

MODIFIED MEAL PLAN FOR THIS WEEK :
25Iced coffee-----1/3 cup
All Bran Buds with psyllium, Kellogg's 75 mL---------1
MUS - Avocado----------------2 tbsp
US - Soya oil----------------1 tsp
Strawberries fresh-----1 cup
Waffle, plain, frozen, ready-to-heat, heated--------1
Iced coffee-----1/3 cup
Noodles, egg, cooked-------1/2 cup
Catfish, channel, farmed, baked or broiled--------2 tbs
Beef Cross rib roast, lean, fat, braised----------2 tbs
Beets, sliced, boiled, drained 125 ml----------------------------1/2
Celery fresh raw-----1 cup
MUS - Avocado----------------2 tbsp
US-Margarine, tub, composite---------------1 tsp
Apricots dried -------------3
Popcorn popped------3 cups
Nescafe-----1/3 cup
Tortilla corn 6 in diameter-----1
Lima beans------2/3 cup
Beef Cross rib roast, lean, fat, braised----------2 tbs
Beets canned-----1/2 cup
Eggplant, pieces, boiled, drained 125 mL----------------1
S - Butter--------1 tsp
US-Margarine, tub, composite---------------1 tsp
Cranberries dried-----2 tbsp

MEAL PLAN ENERGY VALUE :
1250
MEAL PLAN GRAIN GRAMS VALUE :
Meal Plan Grains Gram : 75
MEAL PLAN VEGETABLE VALUES :
Meal Plan Vegetable Cups : 4
MEAL PLAN FRUIT VALUES :
Meal Plan Fruit Cups : 3
MEAL PLAN MILK VALUES :
Meal Plan Milk Cups : 0
MEAL PLAN PROTEIN VALUES :
Meal Plan Protein grams : 28
MEAL PLAN FAT VALUES :
Meal Plan Fat grams : 30
HEI score from Grains : 10
HEI score from Veggies : 10
HEI score from Fruits : 10
HEI score from Milk : 0
HEI score from Protein : 0
HEI score from Fat : 10
TOTAL HEI SCORE IS : 40
CALCULATING THE MEAL PLAN MEDSCORE :
aMED score from Vegetables : 1
aMED score from Fruits : 1
aMED score from Fats : 1
aMED score from Grains : 1
aMED score from Grains : 1
MEDSCORE : 5
CALCULATING THE MEAL PLAN DASH SCORE :
DASH score from Vegetables : 4
DASH score from Fruits : 4
DASH score from Grains : 5
DASH score from Legumes : 5
DASH score from Nuts : 5
DASHSCORE : 2

17. SAMPLE MEAL PLAN - US

MEAL PLANNER - US FOODS

Concept, design, development Dr. Ananda Perera MD. Call +94 740 050 139 Dr Ananda

11/06/23 - 01:57:08

YOUR PERSONAL DATA......

BALANCING ENERGY AND NUTRIENTS......
FOR YOUR PATIENT ......

Your BMI Interpretation : Obesity Class 1 By WHO BMI Classification - Increased Health Risks
Your Ideal Body weight : Adult Ideal Body Weight by BMI : 61.73
Adult Ideal Body Weight Adjusted for small body frame : 55.56
Your Ideal Calorie Requirement : Calculating the ICR by IOM formula...
Adult OBESE FEMALE Estimated Energy Req : 1916.63
Your Revised Calorie Requirement : Calorie adjustment for weight management...
Subtracting 500 kcals : 1416.63
Your Nutrient Requirements in Grams : Nutrient Requirement in Grams....
CHO grams : 177.08 Prot grams : 70.84 Fat grams : 47.23
Your Nutrient Requirements in Servings : Converting the Nutrient Grams into Servings Number...
CHO servings : 11.81 Prot Servings : 10.13 Fat Servings : 9.45
Accomodating Your Food Preferences...
CHO servings : 6.48 Prot Servings : 10.14 Fat Servings : 9.45
Per Meal Servings Number...
CHO servings : 0.81 Prot Servings : 2.54 Fat Servings : 3.15Milk Servings : 0Fruit Servings : 1.34Vegetable Servings : 2
Per Meal Servings Number Rounded to the Closest Integer...
CHO servings : 1 Prot Servings : 2 Fat Servings : 3Milk Servings : 0Fruit Servings : 1Vegetable Servings : 2

YOUR MEAL PLAN FOR TODAY
========================
Please note that servings refer to cooked foods
Cup is not a cup at home but a measure of 250 ml
Tablespoon and teaspoon are not just spoons at home but measures 15 ml and 5 ml exactly
========================
NORMAL DIET
===========

=====BED TEA=====

Notes for milk servings :
You can have ALL the following 0 SERVINGS OR 1 SERVING 0 TIMES.
Milk KiloCalories Subtotal = 0
Milk Cup Subtotal = 0

=====BREAKFAST=====

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Bread raisin-----1 slice
Starch KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for fat servings :
You can have ALL the following 3 SERVINGS OR 1 SERVING 3 TIMES.
MUS - Almonds---------------- 6
US-Flaxseed oil------------1 tsp
MUS - Olive oil ------------1 tsp
Fats and Oil KiloCalories Subtotal = 135
Fat grams Subtotal = 15

Notes for FRUIT SERVINGS :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Nectar, apricot 125 mL--------------1
Fruits KiloCalories Subtotal = 60
Fruit cups Subtotal = 1

=====MORNING SNACK=====

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Fruit cake commercial---------------1/2
Bread snacks KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for milk servings :
You can have ALL the following 0 SERVINGS OR 1 SERVING 0 TIMES.
Milk KiloCalories Subtotal = 0
Milk Cup Subtotal = 0

=====LUNCH=====

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Rolls, dinner, wheat 28 g------1
Grains KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for protein servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
Egg, hard-boiled 1 large-----1 portion
Egg, hard-boiled 1 large-----1 portion
Main meals meat products KiloCalories Subtotal = 150
Protein grams Subtotal = 14

Notes for vegetable servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
Cucumber, peeled, raw 4 slices----------------1
Mushrooms, white, sliced, stir-fried 125 mL------------------1
Main Meal vegetables KiloCalories Subtotal = 50
Vegtable Servings Subtotal = 2

Notes for fat servings :
You can have ALL the following 3 SERVINGS OR 1 SERVING 3 TIMES.
US - Sesame seeds----------------1 tbs
S - Bacon--------1 slice
MUS - Peanut oil --------------1 tsp
Fats and Oil KiloCalories Subtotal = 135
Fat grams Subtotal = 15

Notes for FRUIT SERVINGS :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Apricots fresh------4
Fruits KiloCalories Subtotal = 60
Fruit cups Subtotal = 1

=====EVENING SNACK=====

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Chocolate-----3 tsp
Bread snacks KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for milk servings :
You can have ALL the following 0 SERVINGS OR 1 SERVING 0 TIMES.
Milk KiloCalories Subtotal = 0
Milk Cup Subtotal = 0

=====DINNER=====

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Pizza meat and vegetalbe topping 100 g serving -------1/4
Grains KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for protein servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
Lentils-----1/2 cup
Lamb fat trimmed------2 tbsp
Main meals meat products KiloCalories Subtotal = 150
Protein grams Subtotal = 14

Notes for vegetable servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
Pepper, sweet, yellow, raw 1/2------------1
Pepper, sweet, yellow, sauteed 125 mL-----1/2
Main Meal vegetables KiloCalories Subtotal = 50
Vegtable Servings Subtotal = 2

Notes for fat servings :
You can have ALL the following 3 SERVINGS OR 1 SERVING 3 TIMES.
US-Sesame oil------------1 tsp
US-Blue cheese--------------1 1/2 tsp
MUS-Canola oil------------1 tsp
Fats and Oil KiloCalories Subtotal = 135
Fat grams Subtotal = 15

Notes for FRUIT SERVINGS :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Cherries canned juice-----1/2 cup
Fruits KiloCalories Subtotal = 60
Fruit cups Subtotal = 1

PROGRAM ENDED

MODIFIED MEAL PLAN FOR THIS WEEK :
25Bread raisin-----1 slice
MUS - Almonds---------------- 6
US-Flaxseed oil------------1 tsp
MUS - Olive oil ------------1 tsp
Nectar, apricot 125 mL--------------1
Fruit cake commercial---------------1/2
Rolls, dinner, wheat 28 g------1
Egg, hard-boiled 1 large-----1 portion
Egg, hard-boiled 1 large-----1 portion
Cucumber, peeled, raw 4 slices----------------1
Mushrooms, white, sliced, stir-fried 125 mL------------------1
US - Sesame seeds----------------1 tbs
S - Bacon--------1 slice
MUS - Peanut oil --------------1 tsp
Apricots fresh------4
Chocolate-----3 tsp
Pizza meat and vegetalbe topping 100 g serving -------1/4
Lentils-----1/2 cup
Lamb fat trimmed------2 tbsp
Pepper, sweet, yellow, raw 1/2------------1
Pepper, sweet, yellow, sauteed 125 mL-----1/2
US-Sesame oil------------1 tsp
US-Blue cheese--------------1 1/2 tsp
MUS-Canola oil------------1 tsp
Cherries canned juice-----1/2 cup

MEAL PLAN ENERGY VALUE :
1385
MEAL PLAN GRAIN GRAMS VALUE :
Meal Plan Grains Gram : 75
MEAL PLAN VEGETABLE VALUES :
Meal Plan Vegetable Cups : 4
MEAL PLAN FRUIT VALUES :
Meal Plan Fruit Cups : 3
MEAL PLAN MILK VALUES :
Meal Plan Milk Cups : 0
MEAL PLAN PROTEIN VALUES :
Meal Plan Protein grams : 28
MEAL PLAN FAT VALUES :
Meal Plan Fat grams : 45
HEI score from Grains : 10
HEI score from Veggies : 10
HEI score from Fruits : 10
HEI score from Milk : 0
HEI score from Protein : 0
HEI score from Fat : 10
TOTAL HEI SCORE IS : 40
CALCULATING THE MEAL PLAN MEDSCORE :
aMED score from Vegetables : 1
aMED score from Fruits : 1
aMED score from Fats : 1
aMED score from Grains : 1
aMED score from Grains : 1
MEDSCORE : 5
CALCULATING THE MEAL PLAN DASH SCORE :
DASH score from Vegetables : 4
DASH score from Fruits : 4
DASH score from Grains : 5
DASH score from Legumes : 5
DASH score from Nuts : 5
DASHSCORE : 23