What to Eat
- Whole Grains:
- Eat: Brown rice, quinoa, whole wheat, oats, millets.
- Avoid: Refined grains like white rice and white flour.
- Proteins:
- Eat: Lentils (dal), chickpeas, beans, tofu, paneer, lean meats, fish, eggs.
- Avoid: Fried and heavily processed meats.
- Vegetables:
- Eat: A variety of colorful vegetables, both cooked and raw.
What to Avoid
- Processed Foods:
- Limit the intake of packaged and processed foods high in preservatives and additives.
- Sugary Foods:
- Minimize the consumption of sweets, candies, and desserts.
- Fried Foods:
- Reduce the intake of deep-fried foods like samosas, pakoras, and fried snacks.
- Highly Salted Foods:
- Be cautious with high-sodium foods like pickles and overly salted curries.
- White Flour Products:
- Limit the consumption of white bread, pastries, and other products made from refined flour.
- Sweetened Beverages:
- Avoid sugary drinks like sodas, fruit punches, and sweetened beverages.
- Excessive Red Meat:
- Limit the intake of red meat, especially processed and charred meats.
- Alcohol:
- Consume alcohol in moderation, if at all.
Meal 1: Breakfast
- 1 cup of green tea
- 1 bowl of vegetable dalia (broken wheat porridge) with added vegetables like carrots, peas, and beans
Meal 2: Mid-morning Snack
- 1 medium-sized fruit (apple, pear, orange, etc.)
- 10-12 almonds or walnuts
Meal 3: Lunch
- 2 rotis (whole wheat flatbread) or 1 cup of brown rice
- 1 bowl of mixed vegetable curry (made with minimal oil)
- 1 bowl of salad (cucumber, tomato, and lettuce) with lemon juice dressing
- 1 small bowl of yogurt
Meal 4: Evening Snack
- 1 cup of green tea
- 1 small bowl of sprouts or boiled chickpeas
Meal 5: Dinner
- 2 rotis (whole wheat flatbread) or 1 cup of quinoa
- 1 bowl of vegetable curry (low oil)
- 1 bowl of lentil soup (dal) or 1 small bowl of dal tadka
- 1 bowl of salad (cucumber, tomato, and carrot) with lemon juice dressing
Meal 6: Bedtime Snack (optional)
- 1 cup of warm skimmed milk with a pinch of turmeric or cinnamon
General Guidelines:
- Drink at least 8-10 glasses of water throughout the day.
- Include a variety of vegetables and fruits in your diet.
- Opt for whole grains like brown rice, quinoa, and whole wheat bread instead of refined grains.
- Limit the intake of processed foods, sugary drinks, and snacks.
- Use healthier cooking methods like steaming, grilling, or baking instead of deep-frying.
- Be mindful of portion sizes and avoid overeating.
- Engage in regular physical activity or exercise for at least 30 minutes a day, such as brisk walking, jogging, or cycling.
