A healthy diet chart for an Indian family should include the right proportion of macronutrients (protein, carbohydrate, and fat) with a sufficient amount of micronutrients (vitamins and minerals) and hydration.
In a healthy diet the total calories should be distributed as follows: [1]
- 50-60% from carbohydrates, preferably from complex carbohydrates,
- 10-15% from proteins and
- 20-30% from both visible (meat, butter, oil) and invisible fat (milk, eggs, nuts).
Consuming nutrition-dense foods is crucial at every stage of life. Besides, everyone’s nutrition need is different especially in the case of women and children. Women have unique nutritional needs and changes during each stage of a woman’s life. But they often put the dietary needs of the family prior to their own nutrition requirement, thus, resulting in a lack of vital nutrients intake.
To meet their healthy eating requirement for different stages of life such as young adulthood, planning for pregnancy, during pregnancy, and old age, they should focus on [2]
- Have a protein-rich diet for breakfast.
- Unsaturated fats, whole grains, good protein, and fruits and vegetables.
- Multivitamin with folic acid and extra vitamin D.
- Limiting consumption of trans and saturated fats, highly refined grains, and sugary beverages.
And children require much more easily digestible as well as highly nutritious foods which help them to grow much stronger and healthier.
But most Indian families fail to fulfill the nutrition requirements of every individual in the family.
According to the May 2020 analysis by the International Food Policy Research Institute, Indian diets are made up of:
- Indians consume on average fewer calories daily as compared to what is recommended 2503 kcal/capita/day.
- The intake of calories from whole grains is significantly higher than the recommendations.
- Whereas calories from fruits, vegetables, legumes, meat, fish, and eggs are significantly lower.
- Calories from protein sources are only 6-8%.
- An average Indian household consumes more calories from processed foods than fruits.
Thus, it is important to know the right proportion of healthy eating patterns for Indians.
Essential Components of a Healthy Diet Chart for Indian
1. Fruits and Vegetables
Fruits and vegetables are an important component of a healthy diet. They contain vitamins and minerals and various other plant components that are beneficial for good health. These include vitamins A, C, and E, magnesium, zinc, potassium, and folic acid. They are also low in fat and calories with no cholesterol and are a good source of dietary fiber.
Moreover, eating a variety of fruits and vegetables is as important as quantity. This ensures you can get a great diversity of beneficial nutrients that are required to be healthy. Additionally, the consumption of abundant amounts of fruits and vegetables as part of an overall healthy diet is useful for preventing or treating many health problems. These include cardiovascular disease, stroke, some forms of cancers, hypertension, diabetes, osteoporosis, and other diet-related diseases.
For a healthy diet, the Indian Journal of Community Medicine has recommended consuming fruits and vegetables on the below basis
- At least 400 g daily – splitting into 05 servings of 80 g.
- 300 g of vegetables and 100 g of fruits.
- The vegetables include – green leafy vegetables = 50 g, other vegetables = 200 g, roots and tubers = 50 g.
Fruits to Include – Grapefruit, Oranges, Avocado, Berries (Blueberries, strawberries, raspberries), Apple, Banana, Watermelon.
Vegetables to Include – Leafy Green Vegetables, Cabbage, Cauliflower, Broccoli, Pumpkin, Potato, Sweet Potato, Cucumber, Tomatoes, Onion.
Please note that any fruit or vegetable could be added to the diet unless it is in the right quantity.
2. Protein
Protein is a macronutrient and is made up of amino acids. Protein is essential to build or repair body tissues. It also serves a variety of functions such as allowing metabolic reactions, boosting immune response, coordinating bodily functions, providing energy, forming blood cells, and maintaining proper pH and fluid balance.
Including protein in your diet also provides many fitness benefits
- Helps recover from muscle fatigue after exercise.
- Reduces muscle mass decline.
- Builds lean muscle mass.
- Aids in digesting foods.
- Helps suppress hunger.
- Manages healthy weight.
Besides, not getting a minimum quantity of protein can lead to stunting, anemia, physical weakness, edema, vascular dysfunction, and impaired immunity. [3]
Moreover, the quality of protein is evaluated by its digestibility and quantity of essential amino acids profile. [4] But according to a report, India’s protein source mainly consists of cereals (60% of protein from cereals) which are linked with low digestibility and quality.
So by including milk, eggs, or flesh foods or alternatively pulses, beans, and legumes in combination with cereals you can get good quality protein. [5]
How much Protein to Consume in a Day?
According to the Food Safety and Standards Authority of India, the daily recommended intake of protein for Indian according to the category/age is as follows:
| Group | Category/Age | Protein |
| Infants | 0 – 6 months | 1.16 g/Kg/day |
| 6 – 12 months | 1.69 g/Kg/day | |
| Children (Boys and Girls) | 1 – 3 years | 16.7 g/day |
| 4 – 6 years | 20.1 g/day | |
| 7 – 9 years | 29.5 g/day | |
| Boys | 10 – 12 years | 39.9 g/day |
| Girls | 10 – 12 years | 40.4 g/day |
| Boys | 13 – 15 years | 54.3 g/day |
| Girls | 13 – 15 years | 51.9 g/day |
| Boys | 16 – 17 years | 61.5 g/day |
| Girls | 16 – 17 years | 55.5 g/day |
| Men | Sedentary Work | 60 g/day |
| Moderate Work | 60 g/day | |
| Heavy Work | 60 g/day | |
| Women | Sedentary Work | 55 g/day |
| Moderate Work | 55 g/day | |
| Heavy Work | 55 g/day | |
| Pregnant | 78 g/day | |
| Lactating (0 – 6 months) | 74 g/day | |
| Lactating (6 – 12 months) | 68 g/day |
3. Slowly Digestible Carbohydrates
Carbohydrates are starches, fiber, and sugars whose primary function is to supply energy to our body. It contains about 4 kcal/ gram (17 kJ/g) of energy which is utilized to fuel the brain, kidneys, heart muscles, and central nervous system.
Carbohydrates also help to control blood glucose which metabolizes insulin. They also participate in cholesterol and triglyceride metabolism and help with fermentation. [6]
There are two types of carbohydrates:
- Refined or Simple Carbohydrates – These are simple sugars consisting of just one or two molecules and having low fiber content. They are digested and absorbed quickly and provide instant energy after consumption. As a result, they can also raise your blood glucose levels quickly. Eating refined carbohydrates is linked to drastically rise in many health complications such as obesity, heart disease, and type 2 diabetes. These include table sugar, white flour, white rice, pastries, candy, soft drinks, and fruit juices.
- Complex Carbohydrates – They are starches formed by long chains of glucose molecules with high fiber content. They take a longer time to digest and thus release energy slowly. As a result, can make you feel fuller for a long duration. Besides, they are considered more healthful because complex carbohydrates provide more nutrients than simple carbohydrates. Complex carbohydrates are beneficial in reducing several health problems such as type 2 diabetes, and cardiovascular disease, and help in weight management. Examples of complex carbohydrates are whole grains, cereals, legumes, nuts, vegetables, fruits, brown rice, barley, oats, and quinoa.
Although there are many health benefits of carbohydrates, consuming in large quantities can lead to high blood sugar, diabetes, and unwanted weight gain. Consuming an appropriate amount of carbohydrates can be helpful to meet daily nutritional needs.
How many Carbohydrates to Consume in a Day?
According to the recommendation of the Indian Journal of Medical Research, the carbohydrates intake for adults should be around
- 50-55 percent per day. For a 2000-calorie diet, it will come as 250 g – 275 g.
- 20-25 percent (100 g – 125 g) from vegetable sources such as legumes and pulses and
- The rest is 20-30 percent (100 g – 150 g) from healthy monounsaturated fats such as groundnut or mustard oil, nuts, and seeds.
For children
- 390 kcal per day. [7]
4. Healthy Fats
There is a misconception that intake of fats is bad for our health, however, Fats are the main source of energy in your body and have 9 calories in each gram. Besides, they are beneficial for your body in a number of ways:
- Help to absorb fat-soluble vitamins in your body,
- Protects your organs,
- Insulate your body,
- Improves your brain health,
- Help in the production of your reproductive and steroid hormones, and
- A source of essential fatty acids that your body cannot make.
The kinds of fats you can get from different food sources are saturated, unsaturated, and trans fats. Both plant and animal-based foods are sources of dietary fats.
I) Saturated fats
Animal sources such as milk, cheese, and meat are rich in saturated fats. Even few plant sources such as coconut oil, palm oil, and cocoa butter are high in saturated fats. Consuming high levels of saturated fats are linked with rising in blood cholesterol level which in turn can increase the risk of heart disease and stroke.
II) Unsaturated fats
Plant sources such as vegetable oils, nuts, and seeds are chiefly rich in unsaturated fats. If you eat unsaturated fats instead of saturated fats, they can help you to improve your blood cholesterol levels. There are two types of unsaturated fats – Monounsaturated fats and Polyunsaturated fats.
Monounsaturated fats are found in olive, avocados, peanut, almonds, pumpkin seeds, sesame seeds, olive oil, and peanut oil.
Polyunsaturated fats are found in sunflower oil, soybean oil, corn oil, flaxseed oil, walnut, flax seeds, and fish. Omega-3 and omega-6 are two types of polyunsaturated fats. Your body cannot produce omega-3 fats, so it is crucial to get omega-3 fats from outside sources such as omega-3 supplements or foods like Fish, walnut, flaxseed oil, soybean oil etc.
III) Trans fats
These are the most unhealthy fats among other fats. They are mainly found in processed foods and are used to add desirable taste and texture to the foods. Consuming a high level of trans fats may lead to developing the risk of getting heart disease, stroke, and type-2 diabetes.
Furthermore, the Indian diet mainly consists of vegetarian sources that result in less consumption of animal fats. As a result, it leads to a diet that is relatively low in saturated fats, high in omega-6 fatty acids, and very low in omega-3 fatty acids, which affects the intake of omega-3 vs omega-6 balance. [8]
Consumption of visible and invisible fat in the Indian diet is another challenge. In the rural poor-income group, the visible fat intakes are much lower than the estimated minimum requirements. Whereas in the urban high-income group, the total dietary fat consumption is pretty high. [9]
How many Fats to Consume in a Day?
According to the United Nations University,
For adults: 20 to 30% intake of total fats will be the optimum amount.
For infants: Breast-milk substitute should provide 50 to 60% as fat and weaning food should provide 25%. Essential fatty acids should contribute as 3 to 5 % in which weaning food should be 3%.
Additionally, according to the ICMR-National Institute of Nutrition, 50% of total fat intake should come from visible fats and another half should be from invisible fats such as nuts and oilseeds, pulses, legumes etc. This will help you to achieve essential omega-3 vs omega-6 balance.
5. Vitamins and Minerals
Vitamins and minerals are the two most important elements that your body needs to develop and function properly. They help in numerous functions of the body such as:
- help with bones health,
- heal wounds,
- keep nerves healthy,
- resist infection,
- help to convert foods for energy,
- repair cellular damage, and
- boost your immune system.
Vitamins and minerals are often called micronutrients because they are needed in small amounts for your body. Moreover, you can get all of the essential vitamins and minerals by eating nutrient-dense foods.
As far as vitamins are concerned, they should come from foods because your body does not produce all of them or produce a few of them. Only you have to take vitamin B12 as a supplement if you follow a vegetarian diet. [10]
There are 13 vitamins that your body needs for proper functioning:
- Fat-Soluble Vitamins – Vitamins A, Vitamin D, Vitamin E, and Vitamin K.
- Water-Soluble Vitamins – Vitamin C, and B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate).
Whereas, minerals are categorized as macro-minerals and trace minerals. You need macro-minerals in comparatively large amounts which include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. Trace minerals which include iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium are needed in small quantities. This is because if you consume at sufficiently high levels for long enough periods can be toxic to your body. A healthy diet chart should include both types of minerals.
How many Vitamins and Minerals to Consume in a Day?
According to the Food Safety and Standards Authority of India, the daily recommended intake of vitamins and minerals for Indian according to the category/age is as follows:
Vitamins
| Group | Category/Age | Vitamin A | Thiamine (mg/day) | Riboflavin (mg/day) | Niacin (mg/day) | Vitamin B6 (mg/day) | Ascorbic Acid (mg/day) | Folate (mcg/day) | Vitamin B12 (mcg/day |
|
|---|---|---|---|---|---|---|---|---|---|---|
| Retinol (mcg/day) | Beta-carotene (mcg/day) | |||||||||
| Infants | 0 – 6 months | 350 | NA | 0.2 | 0.3 | 710 mcg/kg | 0.1 | 25 | 25 | 0.2 |
| 6 – 12 months | 350 | 2800 | 0.3 | 0.4 | 650 mcg/kg | 0.4 | 25 | 25 | 0.2 | |
| Children (Boys and Girls) | 1 - 3 years | 400 | 3200 | 0.5 | 0.6 | 8 | 0.9 | 40 | 80 | 0.2 – 1.0 |
| 4 – 6 years | 400 | 3200 | 0.7 | 0.8 | 11 | 0.9 | 40 | 100 | 0.2 – 1.0 | |
| 7 – 9 years | 600 | 4800 | 0.8 | 1.0 | 13 | 1.6 | 40 | 120 | 0.2 – 1.0 | |
| Boys | 10 – 12 years | 600 | 4800 | 1.1 | 1.3 | 15 | 1.6 | 40 | 140 | 0.2 – 1.0 |
| Girls | 10 – 12 years | 600 | 4800 | 1.0 | 1.2 | 13 | 1.6 | 40 | 140 | 0.2 – 1.0 |
| Boys | 13 – 15 years | 600 | 4800 | 1.4 | 1.6 | 16 | 2.0 | 40 | 150 | 0.2 – 1.0 |
| Girls | 13 – 15 years | 600 | 4800 | 1.2 | 1.4 | 14 | 2.0 | 40 | 150 | 0.2 – 1.0 |
| Boys | 16 – 17 years | 600 | 4800 | 1.5 | 1.8 | 17 | 2.0 | 40 | 200 | 0.2 – 1.0 |
| Girls | 16 – 17 years | 600 | 4800 | 1.0 | 1.2 | 14 | 2.0 | 40 | 200 | 0.2 – 1.0 |
| Men | Sedentary Work | 600 | 4800 | 1.2 | 1.4 | 16 | 2.0 | 40 | 200 | 1.0 |
| Moderate Work | 600 | 4800 | 1.4 | 1.6 | 18 | 2.0 | 40 | 200 | 1.0 | |
| Heavy Work | 600 | 4800 | 1.7 | 2.1 | 21 | 2.0 | 40 | 200 | 1.0 | |
| Women | Sedentary Work | 600 | 4800 | 1.0 | 1.1 | 12 | 2.0 | 40 | 200 | 1.0 |
| Moderate Work | 600 | 4800 | 1.1 | 1.3 | 14 | 2.0 | 40 | 200 | 1.0 | |
| Heavy Work | 600 | 4800 | 1.4 | 1.7 | 16 | 2.0 | 40 | 200 | 1.0 | |
| Pregnant | 800 | 6400 | + 0.2 | + 0.3 | +2 | 2.5 | 60 | 500 | 1.2 | |
| Lactating (0 – 6 months) | 950 | 7600 | + 0.3 | + 0.4 | +4 | 2.5 | 80 | 300 | 1.5 | |
| Lactating | 950 | 7600 | + 0.2 | + 0.3 | +3 | 2.5 | 80 | 300 | 1.5 | |
Minerals
| Group | Category/Age | Calcium (mg/day) | Iron
(mg/day) |
Zinc
(mg/day) |
Magnesium
(mg/day) |
| Infants | 0 – 6 months | 500 | 46 mcg/kg/d | NA | 30 |
| 6 – 12 months | 05 | NA | 45 | ||
| Children (Boys and Girls) | 1 – 3 years | 600 | 09 | 5 | 50 |
| 4 – 6 years | 13 | 7 | 70 | ||
| 7 – 9 years | 16 | 8 | 100 | ||
| Boys | 10 – 12 years | 800 | 21 | 9 | 120 |
| Girls | 10 – 12 years | 27 | 9 | 160 | |
| Boys | 13 – 15 years | 32 | 11 | 165 | |
| Girls | 13 – 15 years | 27 | 11 | 210 | |
| Boys | 16 – 17 years | 28 | 12 | 195 | |
| Girls | 16 – 17 years | 26 | 12 | 235 | |
| Men | Sedentary Work | 600 | 17 | 12 | 340 |
| Moderate Work | |||||
| Heavy Work | |||||
| Women | Sedentary Work | 600 | 21 | 10 | 310 |
| Moderate Work | |||||
| Heavy Work | |||||
| Pregnant | 1200 | 35 | 12 | ||
| Lactating (0 – 6 months) | 21 | ||||
| Lactating (6 – 12 months) |
6. Low-Calorie Drinks
Water is the best option as a low-calorie drink. Drinking plain water adds zero-calorie to your overall diet because it is a no-calorie drink. Additionally, drinking enough water and staying hydrated is the key to good health. Water does a variety of important functions in your body and these are [11]
- Helps to flush out waste materials from your body.
- Regulates body temperature.
- Aids to healthy digestion.
- Helps relieve constipation.
- Maintains electrolyte balance.
- Helps to normalize blood pressure
- Provides cushioning to the joints.
Pro tip:
Coffee and tea in moderation with only a small amount of milk or sugar are generally safe and healthy to drink. Coffee provides you with caffeine which can give you a quick burst of energy. Whereas green tea can help to boost your metabolism and to burn fat and black tea may calm you while keeping you alert.
How to Build a Healthy Meal Plan?
Each meal has equal importance to create your healthy meal plan. So, make sure to include a variety of food groups throughout the day. Below mentioned are some of the tips to meet your daily healthy nutrition needs:
- Consume an adequate amount of grains, preferably whole grains. Make at least a quarter of your plate of whole grains. Whole grains provide you with the most fiber, vitamins, and minerals. These include whole-grain bread and cereals, barley, quinoa, oats or oatmeal, and brown rice.
- Make half of your plate with fruits and vegetables. Focus on the color and varieties of fruits and vegetables. They provide you with most of the vitamins and minerals that are essential for optimum health. Choose fruits such as apple, orange, grape, banana, berries, and red, orange, and vegetables such as tomatoes, carrots, peppers, sweet potatoes, broccoli, and spinach.
- Include sources of getting lean protein. Protein should make a quarter of your plate as well. Choose from lean beef or pork, fish, chicken or turkey, eggs, nuts, beans, and tofu.
- Consume at least 1 serving of fat-free or low-fat dairy products such as yoghurt, cottage cheese, or milk after every meal.
- Emphasize healthy fat sources such as olives, peanuts, almonds, avocados, and pumpkins and healthy vegetable oils such as olive, corn, soybean, and sunflower oils. Limit your intake of saturated fats and avoid trans-fat.
- Limit your salt intake to less than 5 g per day and sugar to less than 10% of total energy intake this may prevent conditions such as blood pressure and type II diabetes.
Healthy Diet Chart for Indian Family
The following dietary guidelines are as per ICMR-National Institute of Nutrition.
For Men
| Food Items | g/portion | Adult Man | ||
| Sedentary | Moderate Work | Heavy Work | ||
| Cereals & Millets | 30 | 12.5 | 15 | 20 |
| Pulses | 30 | 2.5 | 3 | 4 |
| Milk (100 ml) & Milk Products | 100 | 3 | 3 | 3 |
| Roots and Tubers | 100 | 2 | 2 | 2 |
| Green Leafy Vegetables | 100 | 1 | 1 | 1 |
| Other Vegetables | 100 | 2 | 2 | 2 |
| Fruits | 100 | 1 | 1 | 1 |
| Fats | 5 | 4 | 6 | 8 |
| Sugar | 5 | 5 | 6 | 11 |
By using the aforementioned data here is a sample healthy diet chart for Indian men.
Early Morning (7:00 a.m. – 8:00 a.m.):
1 cup low-fat milk tea/coffee with dried fruits.
Breakfast (8:30 a.m. – 9:30 a.m.):
2 multigrain chapatti + 2 eggs bhurji + 1 cup curd.
OR
1 bowl of oatmeal (with chia seeds and slices of banana) + yoghurt along with any fruit of your choice.
Mid-morning (11 a.m. – 12 p.m.):
A glass of pomegranate juice or any fruit juice of your choice.
OR
1 bowl sprouted salad.
Lunch (1:00 p.m. – 2:00 p.m.):
1 bowl rice with dal + 1 bowl of carrot, cucumber& cabbage salad + 200g chicken breast.
OR
2 multigrain chapatti+ 60g soya chunks bhurji/paneer masala + 2 chopped carrots with salt and pepper.
Evening Snack (4:00 p.m. – 5:00 p.m.):
5-6 almonds with 2-3 dates.
OR
Chickpeas/groundnut salad.
OR
lentils soup.
Dinner (8:00 p.m. – 9:00 p.m.):
1-2 multigrain chapatti +chicken/fish/paneer curry without oil.
Bedtime Snack (9:00 p.m. – 10:00 p.m.):
1 glass of warm turmeric milk.
For Women
| Food Items | g/portion | Adult Women | ||
| Sedentary | Moderate Work | Heavy Work | ||
| Cereals & Millets | 30 | 9 | 11 | 16 |
| Pulses | 30 | 2 | 2.5 | 3 |
| Milk (100 ml) & Milk Products | 100 | 3 | 3 | 3 |
| Roots and Tubers | 100 | 2 | 2 | 2 |
| Green Leafy Vegetables | 100 | 1 | 1 | 1 |
| Other Vegetables | 100 | 2 | 2 | 2 |
| Fruits | 100 | 1 | 1 | 1 |
| Fats | 5 | 4 | 5 | 6 |
| Sugar | 5 | 4 | 6 | 9 |
By using the aforementioned data here is a sample healthy diet chart for Indian Women.
Early Morning (7:00 a.m. – 8:00 a.m.):
1 glass of cucumber water.
OR
1 cup low-fat milk tea/coffee with dried fruits.
Breakfast (8:30 a.m. – 9:30 a.m.):
Idly/dosa with sambar/chutney + 1 glass skimmed milk.
OR
2 medium-size moong dal chilla + 1 glass of skimmed milk.
OR
Oatmeal (with chia seeds and slices of banana) + 1 glass skimmed milk.
Mid-morning (11 a.m. – 12 p.m.):
1 cup fruit salad.
Lunch (1:00 p.m. – 2:00 p.m.):
2 multigrain chapatti + 1 bowl rice + 1 bowl dal + 1 bowl vegetables curry + buttermilk/curd + Salad.
OR
1 bowl rice + 1 bowl dal + chicken/fish curry + Salad.
Evening Snack (4:00 p.m. – 5:00 p.m.):
1 small bowl of sprouts.
OR
1 small bowl kala chana chaat.
Dinner (8:00 p.m. – 9:00 p.m.):
2 multigrain chapatti + 1 bowl rice + 1 bowl dal + 1 bowl vegetables curry + curd + Salad
Bedtime (9:00 p.m. – 10:00 p.m.):
1 glass skimmed milk.
For Infants, Children, and Adolescents
| Food Groups | g/portion | Infants (6 – 12 months) | Children (1 – 3 years) | Children (4 – 6 years) | Children (7 – 9 years) | Years | |||||
| 10 – 12 | 13 – 15 | 16 – 18 | |||||||||
| Girls | Boys | Girls | Boys | Girls | Boys | ||||||
| Cereals & Millets | 30 | 0.5 | 2 | 4 | 6 | 8 | 10 | 11 | 14 | 11 | 15 |
| Pulses | 30 | 0.25 | 1 | 1 | 2 | 2 | 2 | 2 | 2.5 | 2.5 | 3 |
| Milk (100 ml) & Milk Products | 100 | 4 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 |
| Roots & Tubers | 100 | 0.5 | 0.5 | 1 | 1 | 1 | 1 | 1 | 1.5 | 2 | 2 |
| Green Leafy Vegetables | 100 | 0.25 | 0.5 | 0.5 | 1 | 1 | 1 | 1 | 1 | 1 | 1 |
| Other Vegetables | 100 | 0.25 | 0.5 | 1 | 1 | 2 | 2 | 2 | 2 | 2 | 2 |
| Fruits | 100 | 1 | 1 | 1 | 1 | 1 | 1 | 1 | 1 | 1 | 1 |
| Fats (Visible) | 5 | 4 | 5 | 5 | 6 | 7 | 7 | 8 | 9 | 7 | 10 |
| Sugar | 5 | 2 | 3 | 4 | 4 | 6 | 6 | 5 | 4 | 5 | 6 |
By using the aforementioned data here is a sample healthy diet chart for Indian children.
Early Morning (7:00 a.m. – 8:00 a.m.):
1 glass of low-fat milk with dried fruits.
Breakfast (8:30 a.m. – 9:00 a.m.):
Vegetable Egg omelet + 1 -2 whole grain bread slices.
OR
1/2 cup poha with peanuts.
Mid-morning (11 a.m. – 12 p.m.):
1 cup Fruit salad.
Lunch (1:00 p.m. – 2:00 p.m.):
1 cup vegetable rice + ½ cup dal + buttermilk/curd.
OR
1 cup rice + ½ cup dal + 1 piece chicken/fish fry + Salad.
Evening Snack (4:00 p.m. – 5:00 p.m.):
1 cup fresh fruit milkshake.
OR
1 vegetable sandwich.
Dinner (7:00 p.m. – 8:00 p.m.):
1 cup jeera rice + ½ cup dal + raita.
OR
1 Chapati + 1/2 cup paneer bhurji.
OR
½ cup Chicken fried rice + raita.
Bedtime (9:00 p.m. – 10:00 p.m.):
1 glass of low-fat milk.
Conclusion
Many people fail to eat a healthy diet because they don’t know where and when to begin. Even though many people start eating healthily, they fail to follow it in the long term because they drastically cut down all the calories and junk foods they normally consume. So just start slowly and steadily so that it helps you to stay healthy in a long run. Don’t wait for the next new year to approach to take a new resolution of staying healthy, Just keep in mind that there’s no tomorrow, start from today so that you can keep yourself as well as the people around you healthy.
