How to plan a healthy diet? Follow this food timetable


Well being and vitamin specialists say that following a correct meals timetable might make it easier to lead a wholesome life. The variety of ladies who’re recognized with thyroid and anaemia are going up on an alarming fee. Merina Elizabeth Alex, senior dietician on the Madras Medical Mission hospital says that girls who reside in city areas are vulnerable to weight problems and different illnesses on account 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 regimen planning too.

What ought to be the food regimen to regulate diabetes?

Meals gadgets which are loaded with starch and sugar ought to be strictly averted. Scale back rice consumption; as a substitute, 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 regimen. Diabetic sufferers can eat a fruit in a day. Be certain that to eat nutrient wealthy meals at proper intervals. Don’t skip workouts. For those who endure from sudden drop in sugar ranges, then drink a glass of milk and half cup fruits within the evening to stop exhaustion subsequent morning.

How will you stop weight problems?

Some individuals complain that their physique weight isn’t proportionate to their peak (physique mass index) whereas others are nervous the right way to cut back the physique weight. Consuming nutritious meals at proper intervals and train are the important thing to decreasing physique weight.

Late evening dinners might do extra hurt than good. It’s higher to eat the dinner earlier than 9 pm. In addition to, don’t overeat within the evening.

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

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Heathy food regimen

Cashews, almonds and sprouts are wonderful to keep up 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. In addition to, 100 gm fruits too ought to be eaten. In the meantime, grains and pulses would guarantee vitamin. As a substitute of snacking on fried meals or junk meals, you may strive fruits, nuts or boiled chickpeas.

Consuming on the proper time is as important as consuming nutritious meals. A lighter dinner, eaten not less than two hours earlier than you hit the mattress, would guarantee a very good evening’s sleep.

Make exercising a behavior in your day by day life.

Healthy chicken salad to include in your weight-loss diet


Lack of veggies within the food regimen is a serious motive for the varied well being points confronted by individuals dwelling within the city space. This is among the causes for anaemia too because the physique doesn’t have sufficient iron. Leafy greens and spinach ought to be made a part of common food regimen. Spinach are storehouses of iron that hold away illnesses. Attempt to improve the quantity of vegetable consumption by decreasing the quantity of rice in your meal.

Hair fall and iron

Iron deficiency is a serious motive for hair fall. Pomegranates, gooseberries, nuts and dates ought to be included within the food regimen. Those that have anaemia ought to strictly embody pomegranates of their common food regimen. In addition to, lemon and gooseberries that comprise 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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