Daily diet

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Home > Physical Fitness > Daily Diet

We all have studied the food pyramid in our schools. But as we grow and get busy with our lives, we tend to take our diet easily. We skip the important nutrients required for our body, and gradually with age, we start developing minor and major health issues.

This is a quick reminder of what nutrients our body needs and some examples in each category. Continue your work but it's very important to find time for the nutrition that our body needs for long-lasting health and wellness.

Try to incorporate food from each of the below categories daily in your diet for the body's nutritional needs.

And limit sugar, salt, deep-fried, and fast food as much as possible.

Note - The diet for any specific health issue should always be taken as per the doctor's advice. The meal plan will vary from person to person depending on the health condition of an individual. 

The following is just a general example of a healthy meal plan, of course, we should have some twist and tweak every day to satisfy the taste buds too. Dairy and animal products can be avoided if you are a vegan or allergic to them. There are great plant substitutes for animal protein and dairy substitutes for milk, yogurt, etc that can be made at home too.

Home-cooked food is the best as one can always have variations and make it interesting and as per one’s taste and health needs. Try to avoid sugary, oily, and spicy food. And have plenty of water in a day to keep yourself well hydrated.

It's good to have a long gap of 12 to 16 hours between dinner and breakfast.

Early morning:

Before breakfast:


A wholesome breakfast should be with lots of fiber and protein. Here are a few healthy choices -

Mid-morning snack: Here are a few healthy choices -

Try to keep some gap between fruits and liquids.

Lunch: Here are a few healthy choices -

Carbohydrates -

Protein -

Calcium –

Vitamins –

Post lunch:

Evening snack:

Dinner: Dinner should have smaller portions size for easy digestion. Try to have an early dinner preferably before 7.30 pm

Carbohydrates -

Protein -

Vitamins -