Plan a diet for a 52-year-old overweight man with hypertension and high LDL cholesterol, and calculate its nutritive value.

1. 1 · Aim. To plan, prepare and calculate a DASH-style diet for Mr. H.
2. 2 · Principles.
   • Energy reduced for weight loss
   • Salt below 5 g (sodium below 2 g); more potassium, calcium, magnesium
   • Saturated fat below 7%, no trans fat, cholesterol below 200 mg
   • Fibre 25-40 g with soluble fibre; no alcohol
3. 3 · Nutrient prescription. IBW = 63 kg; energy 63 × 25 ≈ 1600 kcal; protein 63 g; saturated fat below 12 g; salt below 5 g; fibre 25-40 g.
4. 4 · Foods to include and avoid. Choose oats, whole wheat, dals, sprouts, fish, double-toned milk, fruits and vegetables; avoid salt at the table, pickles, papad, bakery items, vanaspati and red meat.
5. 5 · Sample menu. [Table: Time | Menu | Amount, DASH-style Indian day]
6. 6 · Calculation. [Table: food group | amount | energy | protein | fibre] Total about 1597 kcal, 65 g protein and 48 g fibre.
7. 7 · Result. The diet gives about 1597 kcal and 65 g protein, low in salt and saturated fat and high in fibre.
8. 8 · Preparation tips. Weigh the day's salt, flavour with lemon and herbs, rotate oils, read labels.

Scoring tip: Write the three numbers (salt below 5 g, saturated fat below 7%, cholesterol below 200 mg) with their sources; they are easy marks.