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Diet Chart Making (1) .

Diet making chatmrt

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28 views2 pages

Diet Chart Making (1) .

Diet making chatmrt

Uploaded by

almwlavill
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Tips for Creating an Indian Diet Chart

1. Balance Your Plate:


o Aim for a mix of carbohydrates, proteins, and healthy fats in each meal.
o Include a variety of food groups: grains, pulses, vegetables, fruits, and dairy.
2. Incorporate Whole Grains:
o Use whole grains like brown rice, whole wheat, millet (bajra, jowar), and oats
instead of refined grains.
3. Include Plenty of Vegetables:
o Aim for at least 2-3 servings of vegetables in each meal. Use seasonal and locally
available veggies for variety.
4. Choose Healthy Proteins:
o Include lentils (dal), chickpeas, beans, tofu, paneer, and lean meats or fish for
protein.
5. Healthy Fats:
o Use healthy fats like olive oil, mustard oil, or ghee in moderation. Incorporate
nuts and seeds for additional nutrients.
6. Snacking Wisely:
o Opt for healthy snacks like fruits, nuts, yogurt, or roasted chickpeas instead of
processed snacks.
7. Hydration:
o Drink plenty of water throughout the day. Include herbal teas or buttermilk as
well.
8. Limit Processed Foods:
o Reduce intake of sugary drinks, packaged snacks, and high-sodium foods. Focus
on fresh, homemade meals.
9. Portion Control:
o Be mindful of portion sizes. Use smaller plates to help control portions, especially
for rice and roti.
10. Plan for Variety:
o Rotate different foods to ensure you get a range of nutrients. Try new recipes to
keep meals interesting.

Sample Indian Diet Chart

Breakfast:

 Option 1: Vegetable poha with peanuts and a glass of buttermilk.


 Option 2: Oats porridge topped with fruits and nuts.
 Option 3: Whole wheat toast with scrambled eggs or besan chilla (gram flour pancake).

Mid-Morning Snack:

 A piece of fruit (like a banana or apple) or a handful of nuts.

Lunch:
 Option 1: Brown rice or two whole wheat rotis with dal and a mixed vegetable curry,
and a side salad.
 Option 2: Quinoa salad with cucumber, tomatoes, and chickpeas, drizzled with lemon.

Afternoon Snack:

 Roasted chana or a small bowl of sprouts mixed with onions and tomatoes.

Dinner:

 Option 1: Two rotis with palak paneer and a side of raita.


 Option 2: Khichdi (rice and lentils) with a side of yogurt and pickles.
 Option 3: Grilled chicken or fish with sautéed vegetables.

Before Bed:

 A glass of warm milk with a pinch of turmeric.

Conclusion

Personalize this diet chart based on your preferences, dietary restrictions, and nutritional needs.
Regularly revisit and adjust it to ensure it continues to meet your health goals!

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