MEAL PLANNER - SRILANKAN FOODS

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

11/06/23 - 01:49:58

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YOUR PERSONAL DATA......

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BALANCING YOUR ENERGY AND NUTRIENTS......
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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

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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

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HEALTHY EATING PATTERN

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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

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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

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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

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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

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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

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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

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PROGRAM ENDED

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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