What to Eat
- Lean Proteins:
- Include sources like skinless chicken breast, turkey, fish, tofu, legumes, and low-fat dairy.
- Protein aids in muscle preservation and helps control hunger.
Whole Grains:
- Choose whole grains such as brown rice, quinoa, oats, and whole wheat products.
- Whole grains provide fiber, promoting digestive health and satiety.
Vegetables:
- Consume a colorful array of vegetables for essential vitamins and minerals.
- Aim for a variety to ensure a broad spectrum of nutrients.
Fruits:
- Opt for a variety of fruits for natural sweetness and added nutrients.
- Berries, apples, pears, and citrus fruits are excellent choices.
Healthy Fats:
- Include sources like avocados, nuts, seeds, and olive oil.
- Healthy fats contribute to satiety and support overall health.
Dairy or Dairy Alternatives:
- Choose low-fat or fat-free dairy products or fortified dairy alternatives.
- These provide calcium and vitamin D for bone health.
Hydration:
- Drink plenty of water throughout the day to stay hydrated.
- Herbal teas and infused water can add variety.
Herbs and Spices:
- Use herbs and spices to add flavor without excess salt or sugar.
What to Avoid
Processed Foods:
- Minimize processed foods high in added sugars, unhealthy fats, and sodium.
Sugar-Sweetened Beverages:
- Limit or avoid sugary drinks like sodas, energy drinks, and sweetened teas.
Sweets and Desserts:
- Reduce consumption of sweets, pastries, and desserts.
- Choose healthier dessert options when needed.
Fried and Fast Foods:
- Limit fried foods and fast-food items, which are often high in calories and unhealthy fats.
White Refined Grains:
- Choose whole grains over refined grains for added fiber and nutrients.
Excessive Alcohol:
- Moderate alcohol consumption, as it contributes extra calories.
High-Calorie Snacks:
- Opt for nutrient-dense snacks over high-calorie, low-nutrient options.
Mindful Eating:
- Pay attention to portion sizes to avoid overeating.
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: Afternoon Snack
- Green tea with a handful of roasted 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: Evening Snack
- 1 small bowl of sprouts or boiled chickpeas
Meal 7: Bedtime Snack (optional)
- 1 cup of warm skimmed milk with a pinch of turmeric or cinnamon
General Guidelines:
- Hydration: Continue drinking at least 8-10 glasses of water throughout the day.
- Variety of Foods: Maintain a variety of vegetables and fruits in your diet.
- Whole Grains: Continue opting for whole grains like brown rice, quinoa, and whole wheat bread.
- Limit Processed Foods: Keep limiting the intake of processed foods, sugary drinks, and snacks.
- Healthy Cooking Methods: Maintain healthier cooking methods like steaming, grilling, or baking.
- Portion Control: Be mindful of portion sizes and avoid overeating.
- Physical Activity: Sustain regular physical activity or exercise for at least 30 minutes a day, such as brisk walking, jogging, or cycling.
Remember, individual nutritional needs may vary, and it’s advisable to consult with a healthcare professional or a registered dietitian for personalized advice based on specific health conditions and goals.
