What kind of pain is it and where abouts on your knee is the pain?

Your diet should be based around your daily schedule, ideally 4 or 5 small healthy meals spread out through day. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

The first thing to do is to exclude rice and all its varities from your diet, rice in your meal does not digest properly and gets deposited in our stomach and blood vessel walls. This causes diabetes and blood cholestrol increase. An indian diet would have more of protein in the form of pulses and dals and less of rice. Also, rotis ought to become more frequent in your diets. A lot of indian dishes which use oil and butter should be eliminated from the diet. Try and drink juices and cut down on the amount of salt you consume.

Diet:
Early morning - a cup of skimmed milk without sugar
Breakfast - whole bread with low fat spread, cereal mixture, a glass of fruit juice
Mid morning - one raw vegetable like carrot or cucumber.
Lunch - A bowl of clear soups without cream added. Rotis with mixed vegetables that are boiled or baked, low fat yogurt, a small bowl of brown rice with pulse preparation. One fruit.
Early evening - Sprouted salad
Late evening - Protein powder mixed in a cup of skimmed milk and crackers.
Dinner - Rotis with lean meat preparation or legume preparation, a bowl of green salad, low fat yogurt.
Exercise: Walk for 5 mins to warm up then Squats, Push ups, Walking Lunges, Dips. Repeat each exercises 8 times and try to do the circuit 3 times.

A healthy vegetarian diet plan is one which gives you the recommended amounts of all the food groups. According to the American Dietetic Association, in a day, you must get 6 servings of grain, 5 servings of legumes, nuts and protein, 4 servings of vegetables, 2 servings of fruit, and 2 servings of fat (which come from oils).
Breakfast:
½ cup yoghurt (plain and fat free)
8 medium/small strawberries
½ medium banana
A ¼ cup cereal
Lunch:
Vegetable sandwich with tomato, spinach, shredded carrot, mushroom, broccoli, 1 tbsp of fat free whip, ½ tbsp low calorie mustard, and 2 slices of multigrain bread.
1 cup carrot sticks and 1 nectarine
Dinner:
Low calorie mushroom omelette with lettuce, onions, tomatoes, fat free dressing and mustard.
A helping of grilled asparagus
1 large corn cob
Snacks:
1 piece of whole grain bread toasted with a little fat free cream cheese
Watermelon – 2 cups

Good exercises for the hips are lunges and squats; and to work your mid section try a combination of curl ups and knee lifts.

Aerobics and yoga are great exercise routines but if you cannot live without ice cream, try switching to a low fat version or even frozen yogurt.