How to plan a healthy diet? Follow this food timetable


Well being and vitamin consultants say that following a correct meals timetable may make it easier to lead a wholesome life. The variety of ladies who’re identified with thyroid and anaemia are going up on an alarming price. Merina Elizabeth Alex, senior dietician on the Madras Medical Mission hospital says that ladies who reside in city areas are liable to weight problems and different ailments because of unhealthy consuming habits and lack of train. She was replying to the readers’ questions and doubts in a cellphone – in session ‘Wholesome Meals Habits’ organised by Malayala Manorama lately. Merina gave correct directions in regards to the significance of wholesome consuming and food plan planning too.

What needs to be the food plan to regulate diabetes?

Meals gadgets which are loaded with starch and sugar needs to be strictly prevented. Cut back rice consumption; as an alternative, embody meals gadgets which are cooked in steam. Tapioca and different tubers are retailer homes of starch.

Attempt to embody a number of veggies in common food plan. Diabetic sufferers can eat a fruit in a day. Be certain to eat nutrient wealthy meals at proper intervals. Don’t skip workouts. When you endure from sudden drop in sugar ranges, then drink a glass of milk and half cup fruits within the night time to forestall exhaustion subsequent morning.

How are you going to stop weight problems?

Some individuals complain that their physique weight isn’t proportionate to their top (physique mass index) whereas others are fearful find out how to cut back the physique weight. Consuming nutritious meals at proper intervals and train are the important thing to decreasing physique weight.

Late night time dinners may do extra hurt than good. It’s higher to eat the dinner earlier than 9 pm. Apart from, don’t overeat within the night time.

Don’t skip your each day train. Strolling for an hour within the morning may assist in decreasing the physique weight. Nobody can cut back physique weight in a single go. It needs to be completed slowly in phases. You need to be affected person till you see outcomes.

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Heathy food plan

Cashews, almonds and sprouts are wonderful to take care of well being. Munching on deep fried meals may very well be dangerous. As a lot as 500 grams of veggies are required for the human physique on a regular basis. Apart from, 100 gm fruits too needs to be eaten. In the meantime, grains and pulses would guarantee vitamin. As a substitute of snacking on fried meals or junk meals, you possibly can strive fruits, nuts or boiled chickpeas.

Consuming on the proper time is as very important as consuming nutritious meals. A lighter dinner, eaten at the very least two hours earlier than you hit the mattress, would guarantee night time’s sleep.

Make exercising a behavior in your each day life.

Healthy chicken salad to include in your weight-loss diet


Lack of veggies within the food plan is a significant purpose for the assorted well being points confronted by individuals residing within the city space. This is without doubt one of the causes for anaemia too because the physique doesn’t have sufficient iron. Leafy greens and spinach needs to be made a part of common food plan. Spinach are storehouses of iron that maintain away ailments. Attempt to enhance the quantity of vegetable consumption by decreasing the quantity of rice in your meal.

Hair fall and iron

Iron deficiency is a significant purpose for hair fall. Pomegranates, gooseberries, nuts and dates needs to be included within the food plan. Those that have anaemia ought to strictly embody pomegranates of their common food plan. Apart from, lemon and gooseberries that include vitamin C too are wonderful.

Weight loss plan plan

Breakfast (between 7 am – 9 am)

Suggestion: Steamed meals gadgets like idli with mint chutney and sambar.

Lunch (between 10 am – 1 pm)

Suggestion: Rice (as much as 250 gms) with vegetable dishes, fish curry and dal curry

Night (between 3 pm – 4 pm)

Suggestion: Vegetable sandwich, sundal

Dinner (between 7 pm – 8 pm)

Suggestion: Steam cooked meals


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