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Diet


In today’s world many of us confused in how we should approach our eating, which to stick to and what foods are good and bad for you. Healthy eating includes eating a wide variety of foods including vegetables, whole grains, fruits, non fat dairy products, beans and lean meats, poultry and fish. So a healthy diet includes foods rich in vitamins, minerals and fiber over those that are processed. A healthy diet is a way of eating that reduces risk for complications such as disease and stroke.

Dietary Guidelines
AIM for Fitness

  • Aim for healthy weight
  • Be physically active each day (30 or 60 minutes of moderate physical activity at least 5 days a week)
  • Avoid feasting

Build a Healthy Base

  • Prepare food by boiling, steaming, baking, pressure cooking etc.
  • Avoid frying.
  • Choose a variety of grains daily, especially whole grains.
  • Choose a variety of fruits and vegetables daily.
  • Keep food safe to eat.
  • Vegetables salads, germinated pulses should be included.

Choose Sensibly

  • Choose a diet that is low in saturated fat and Cholesterol and moderate in total fat.
  • Choose and prepare foods with less salt.
  • Intake of high fiber foods will help to lower both blood cholesterol and blood sugar.

 

Best Diet Plan can use by anyone with exercise and especially good for Diabetic Patients


Time

Food Items

Quantity

06:00

Tea/ Skimmed milk/ Green Tea/ Lemon Tea

1 cup

08:00

Brown bread vegetable sandwich/ Atta Roshi with vegetable curry or egg curry without yolk

2 slice/ 2 nos

10:00

Butter milk/ Lime juice/ vegetable soup/ oats porridge

1 cup

12:00

  • 1 cup White rice with dhal curry or fish/chicken curry or soya bean curry.
  • Vegetable salads (cucumber, tomato, onion, cabbage, capsicum, lettuce etc)

 

1 cup/1 potion/1 small plate

16:00

Tea/ Coffee with skimmed milk or low fat milk 50 ml with oats biscuits/ calories biscuit/ Brown bread egg sandwich(without yolk)

1 cup/ 2 slice

18:00

Vegetable soup/ Oats porridge

1 cup

20:00

  • Plain corn flakes with low fat milk/ Atta Roshi with vegetable curry
  • Vegetable salads

1 cup/ 1 plate

22:00

Skimmed milk (without sugar & cream)/ 0% fat Yogurt/ 1 fruit (Avoid banana)

1 cup/ 1 no

Note: Remember that drink 6 to 8 glasses of water daily is very important in any diet plan.

Diet Plan 2 with exercise.


Breakfast

Scrambled eggs (1 whole egg, 2 egg whites) and 100-200g of cooked oatmeal

Late morning snack

Whole wheat sandwich with fish(chunks in brine)

Lunch

Grilled 100g chicken breast with a small/medium sweet potatoes

Mid-Day snack

100g fat free yogurt with fruit

Supper (early evening)

White fish with ½ cup cooked brown rice and a green salad

Night time snack

Handful of Almonds

Note: Remember that drink 6 to 8 glasses of water daily is very important in any diet plan.

 

 

Diet Plan 3 with exercise.


Breakfast
  • 1 cup bran cereal
  • 1 cup skim milk
  • 1 banana

Lunch

  • Tuna sandwich with whole grain bread and low fat mayonnaise
  • 2 cup raw vegetables (carrot, red pepper, celery)
  • 1 small apple

Afternoon Snack

  • Nectarine/ Plum
  • Mineral water with lemon

Dinner

  • 3 oz grilled chicken breast
  • A ¾ cup steam green beans
  • Salad with 1 cup lettuce, A ½ cup cherry tomatoes, A ½ cup grated carrots
  • 2 teaspoons olive oil and balsamic vinegar
  • 1 fresh peach

Evening Snack

  • 1 small pear

Note: Remember that drink 6 to 8 glasses of water daily is very important in any diet plan.

   
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