Daily diet

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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.

• Carbohydrates: whole grains, and millets

• Protein: lentils, chickpeas, kidney beans, lean meat, eggs, tofu, paneer, sprouts

• Vitamins: fruits, veggies, green leafy veggies, salad

• Calcium: milk, yogurt, cheese, sesame seeds, leafy vegetables

• Omega 3 fatty acids: fish, nuts, seeds

• Fats: ghee, oils - sesame, olive, coconut, mustard

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:

• 1-2 glasses of warm water with lemon

Before breakfast:

• a cup of tea/coffee/milk/fresh juice and

• a handful of nuts

Breakfast:

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

• 2 eggs boiled or omelet with veggies

• 2 slices of multi-grain bread sandwich stuffed with veggies

• a big bowl of oats/couscous/vermicelli/flattened rice cooked with veggies

• millets/rice and lentil dosa with chutney

• a glass of smoothie or roasted gram flour drink

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

• a medium bowl of mixed fruits or a single fruit

• a cup of green/black tea with lemon

• coconut water

• green juice made with leafy greens and/or fruits

Try to keep some gap between fruits and liquids.

Lunch: Here are a few healthy choices -

Carbohydrates -

• a cup of rice/millet

• whole wheat rotis (dough made only with whole wheat flour and water)

Protein -

• a small quantity of cooked lean meat

• a cup of lentils/kidney beans/chickpeas

• a handful of paneer/tofu

• a cup of green gram sprouts or black gram sprouts

Calcium –

• 1 cup of low-fat yogurt

• parfait made with yogurt and fruits

• a glass of buttermilk

Vitamins –

• A bowl of salad sprinkled with lemon juice and seeds

• Cooked veggie bowl

Post lunch:

• 1-2 tsp of digestive mixture

Evening snack:

• a cup of black tea/coffee/green tea

• a small snack bar with nuts and no sugar

• peanuts or healthy savory mixtures

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

Carbohydrates -

• a small bowl of quinoa/barley/cracked wheat/millets/ cooked with a lot of veggies

• millet rotis/whole wheat rotis

Protein -

• a small quantity of grilled fish/chicken/boiled egg/paneer/tofu

Vitamins -

• a small bowl of salad

• a wholesome hot bowl of soup