I am 58 years old with 74 Kg (approx.) and suffering from Hypertension since six years and taking ramistar - H 2.5 mg daily before break fast as per the advise of the physician. I am going for walk 3 or 2 days in a week nearly 40 minutes and some times skipping from regular walk due to my laziness or some other problems. Immediately after returning from walk, I will take one cup of milk tea with two or three biscuits regularly. For morning break fast normally I will eat one Ragi ball only with little pomegranate fruits daily. After noon I will take food with pomegranate fruits. In between I will take two or three times black tea/milk tea. During night also I will take Rice/Chappatis or so. I am unable reduce the weight. Kindly suggest me suitable diet to be adopted in the Morning/Noon and Night for which I shall be grateful to you Doctor.

Dt. Neha BhatiaDietitian/Nutritionist5yrs exp

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Hi incorporate more fruits, vegetables, and whole grains into your diet while eliminating unhealthy foods. - if you are working or studying away from home, try to pack healthy lunch and snacks for yourself to avoid eating unhealthy food daily. - don't eat straight from the packet - use a plate or bowl to control how much you eat. - don't delay or skip meals. - cut down your consumption of aerated drinks and sodas. - drink at least 8 glasses of water every day. Drink water after waking up and before sleeping. Being dehydrated may make you feel like you're hungry, so it is important to stay hydrated. - have homemade fruit and vegetable juices - eat 5-6 small healthy meals every 2-3 hours, every day, instead of having a few big ones. This regulates your blood sugar level and your metabolism. - don't skip breakfast, instead, make it rich with complex carbohydrates and proteins, so it can provide you with energy to get through the day. Try to include the following as your morning breakfast, oats porridge, eggs on multigrain toast or daliya with sprouts. - avoid artificial sweeteners in processed foods. - eat slowly as it takes about 20 minutes for your brain to register if you're full or not. Eating too fast leads to overeating, so chew slowly to digest your food better and control how much you eat. - use a smaller plate to control your portion sizes and avoid overeating. - know your cravings and do not snack when you're emotional. It is said that you crave crunchy and savory food when you're stressed, frustrated or lonely. Figure out what you crave and replace them with healthier alternatives. - do not eat mindlessly; concentrate on your food instead of watching tv or playing with your phone to avoid overeating. 

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