for salt I would say just keep drinking water...and for the meals, stick to dals (great for proteins ) and try not to eat the gravy/curry based foods, they are loaded with extra fat. Whenever possible eat dry preparations be it vegetarian or non-vegetarian foods.

Hi Friends, I was sticking to a 1200-1400 Calorie diet plan in USA (being a petite, I feel quite satiated with this amount). But I am in India for a month, out of which, three weeks have gone by without any calorie counting and weighing in. I am extremely scared with all the sweets and salty foods, and lack of balanced meals. Please suggest some way of getting back to track with some healthy food options and meal plans for the remaining week. I need your support and suggestions more than ever

Eat whatever you want to but plan a day ahead.. keep servings in watch..

Early morning - team with cow milk and without sugar

Morning breakfast - 1 serving of poha / upma / idli (4-6). Try to get it made with as little oil as possible

Mid morning - fruit - 1 orange / mosambi / watermelon 1 bowl / pineapple 1 bowl / papaya 1 bowl

Lunch - 2 rotis without oil + 1 cup low oiled vegetable + 1 cup green salad + 0.5 serving rice + low oil dal + buttermilk made up of cowmilk

4 pm - tea with cow-milk n without sugar + 1 small plate kurmura chivda with very less oil

6 pm - 1 apple

dinner - almost same as lunch

In all meals: Avoid coconut and groundnut. As less oil to be used as possible.

This will mean upto 1300 calories