Healthy Diet Plan : Today there will hardly be such a person, whose food and drink are absolutely healthy. Most of the people prefer to eat outside the home. Many individuals additionally eat a ton of cheap food and so forth. As a result, people start falling ill. Experiencing the same thing, at whatever point a patient contacts a specialist, the specialist initially encourages the patient to change his eating routine arrangement. That is why today a balanced diet chart (Normal Diet Plan) has become the need of the people.
Healthy diet chart not only benefits the patient, but all
people get benefit from it. By following the daily diet table, you can make
yourself as well as your family healthy. That is why it is very important for
you to know what is a healthy diet chart. Let us know what is a balanced diet,
and what should be your daily diet table to stay healthy.
What is a balanced healthy diet plan (What is Normal Diet Plan or Healthy Diet Plan ?)
Any substance that is made up of sugar, fat, water and
protein, and which can be consumed by the organism for living, is called food. Food
contains numerous supplements, which are essential for the development and
advancement of the body. Food provides
various nutritious elements, such as carbohydrates, proteins, fats, minerals,
salts, vitamins and water etc. Nutrients maintain the nutritional level in your
body so that you remain healthy. Therefore, it is necessary to consume a
balanced diet not only to survive but also to lead a healthy and active life.
Benefits of A Normal Diet or A Healthy Diet
·
The body gets energy.
·
Body tissues are shaped
·
Illnesses are forestalled.
·
Proactive tasks go on without a hitch.
Normal Diet plan Chart or Healthy Diet plan chart for Male
·
Eat carbs and protein rich food.
·
Make it a habit to eat food about an hour before
bedtime.
·
Along with this, a habit of exercise and walking
should be made in the morning.
·
Waking up in the morning, you can take a glass
of milk, which does not contain cream. Eat 2-4 almonds with it.
·
Taking small amount of snacks like juices,
fruits, green tea, nuts etc. in the evening keeps the energy step up.
·
Sprouted grains, seasonal fruits or upma can be
taken for breakfast. Carbohydrate-rich food should be consumed in breakfast.
·
In lunch, you can take lentils, roti,
vegetables, rice and salad. Along with this, a cup of curd or buttermilk should
also be taken.
·
Less and light food should be taken at night. Try
not to take rice for supper. Only roti,
vegetable and salad can be taken.
Normal Diet Chart or Healthy Diet Chart for for Women
·
Nutritional requirements for women are different
from men. Ladies need more iron than men because of period.Therefore, women
should consume these foods as a balanced diet:-
·
Women should take protein rich food for
breakfast.
·
Eat bread
or oatmeal.
·
Eat fruits. Milk and nuts can also be taken in
breakfast.
·
Make the meal of the day, consisting of carbs,
proteins and fats.
·
Eat 2 rotis, a bowl of rice, lentils,
vegetables, salad and curd in the meal.
·
Green tea, juice, fruits or nuts can be taken in
the evening.
·
Dinner should be lighter than the day. 2 roti,
vegetables, salad and bowl of lentils should be taken.
·
Drink milk before sleeping at night.
Complete Details of A Diet Plan Chart (Normal Diet Chart or Balanced Diet Chart Details)
The requirement of food and drink is different according to the
physical structure of per person and the
hard work done by him. For this to keep the mind working smoothly and the body
not tired, every person needs about 1200 to 1800 calories. These calories are
better transmitted to the body in the form of energy, which is not stored in
the body in the form of fat. Therefore, the amount of food items in the diet
chart should be in terms of calories:-
·
Keep three main meals of the day like – breakfast,
lunch and dinner of 250 to 350 calories.
·
Keep snacks and other items within the remaining
300 calories.
·
Drink green tea.
·
Do not eat maida and rice at all. Whatever food
you eat, be it wheat or brown rice.
·
Drink water in the morning. Drink about 3
glasses of lukewarm water.
·
Have oats in breakfast, however don't have
outside additive rich oats. Make plain oats by adding onion, garlic, cinnamon,
fennel, broccoli and salt etc. to it. Occasionally consume cornflakes and
skimmed milk.
·
Have 5-10 almonds, coffee or green tea, tea made
from ginger, basil, cinnamon and ginger, cardamom in between meals and snacks
of the day. Do not add sugar to it.
·
Eat a bowl of brown rice, salad, lentils and two
rotis in the day's meal. Along with this take a bowl of salad.
·
In the evening, take green tea.
·
In dinner, eat a bowl of veg soup, a bowl of
salad, a large bowl of papaya or a bowl filled with boiled vegetables, add
garlic and onion to it.
Your Lifestyle in Healthy Diet Chart while adopting a healthy diet plan
·
Practice meditation and yoga everyday
·
Must eat fresh and light hot food
·
Eat food slowly in a quiet place with a calm,
positive happy mind.
·
Be sure to eat three to four meals
·
Do not skip meals at any time and avoid
excessive food
·
fast once a week
·
Leave 1/3rd / 1/4th part of the stomach empty
means eat a little.
·
chew food well and eat slowly
·
Walk for 3-5 minutes after having a meal
·
Wake up before or with sunrise means wake up at
[5:30 – 6:30 am].
·
Brush twice daily
·
Do tongue nirlekhana (tongue cleaning) daily
·
Sleep at the right time in the night, ie go to
sleep at [9-10 PM].
Avoid these during the balance diet plan-
·
Cereals- new rice, maida.
·
Lentils- Kulath, Urad, Rajma, Chole.
·
Fruits and vegetables- Brinjal, potato, lime,
mustard, tomato, lime, sour grapes, potato, jackfruit, arbi.
·
Others- Curd, fish, cheese, spicy food, mustard
oil, oily spicy food, excess salt, cold drinks, fast food, junk food, canned
foods.
·
Your lifestyle- Adharni vega to stop (not stop
stool-urinary), do not wake up in night (ratri jagran), atap sevan (incense
intake), do not fast.
·
These things are strictly prohibited - oily
spicy food, pickles, excess oil, excess salt, cold drinks, refined flour,
alcohol, fast food, soft drinks, junk food, canned foods, non-vegetarian,
non-vegetarian soups.
FAQ Related A Healthy Diet
What is a healthy diet plan?
A healthy diet plan is
one that provides all the necessary nutrients to your body. Nutrients such as
proteins, carbohydrates, fats, vitamins and minerals are found in those
nutrients. Fresh fruits, vegetables, whole grains and proteins should be included
in your daily diet for balanced nutrition. If the diet does not contain all
these nutrients, then the body not only becomes weak but also becomes a home of
diseases.
Does eating a healthy diet also lead to weight gain?
By taking a good diet, the person's weight does not gain,
and the body remains healthy and active. A balanced diet maintains a person's
physical and mental health. With age, a person has to face problems like
forgetfulness. Along with a balanced diet, you should also change your routine.
This builds the capacity to battle infections.
Why does the body need a healthy diet ?
Our body is in steady need of energy. This energy is
essential for the internal activities of the body. Healthy eating is very
important for life to go on smoothly, and for proper functioning of breathing,
blood flow, heartbeat etc. These activities are always going on in the body,
and they require a lot of energy. Apart from internal activities, the body also
needs energy for external work like walking, running, playing or doing any
other physical work.
Apart from these internal and external activities, some part
of the body's energy is also necessary for the digestion of food, its
absorption and transport to the tissues, and their metabolism. The heat
produced during this process controls the temperature of the body. This energy
is obtained by the body from the carbohydrates and fats present in the food.
New fibers are constantly being made in the body, and old
ones keep breaking down. Nutritious elements required for fiber formation are
needed in large quantities. The food that you eat repairs the broken fibers in
the body every day. Therefore, at any stage of life, the need for essential
nutrients for physical formation remains.
Who should give priority to vegetarian and non-vegetarian diet during balance diet plan?
The characteristics of vegetarian and non-vegetarian diet
are given here:-
Food is classified into three categories in Ayurveda. These
categories represent the three times – righteous rajasic and tamasic. Their
detailed information is given here:-
Tamasic food such as meat, fish, eggs, intoxicants, stored
food and stale food makes one lazy and lethargic.
Rajasik food is more
spicy. It makes a person restless and aggressive.
righteous food is completely vegetarian. This food is
obtained from milk, vegetables etc. It includes complete food items like
cereals, vegetables, pulses, fruits, nuts, seeds, milk and milk products.
For your information, the main things related to sattvik, rajasic and tamasic:-
Food is not only a source of energy for various internal and
external activities of the body, but it is also a great means to keep the body
healthy and strong. Due to this the human brain also works in a healthy way.
Sattvik and vegetarian food is always considered good. It is
considered to be friendly to humans, as it is the follower of human
sensibilities, while vengeful and non-vegetarian food gives rise to violent and
inhuman ideas. That's why vegetarian food is given priority in Indian
lifestyle.
Sages and sages have also considered vegetarianism to be the
best for a healthy mind-mind. The developed countries of the world have also
started adopting vegetarianism according to Indian thinking. On research, it
has been found that along with being the cause of cancer and other incurable
diseases, it also shortens the life span.
The physical structure of all living beings on the earth and
the formation and development of their organs are decided on the basis of the
nature and method of their food. The human body and organs have evolved mostly
as a herbivorous animal. The nature of the main organs of human like teeth,
tongue, intestine, liver, kidney and digestive system and other senses
completely matches with herbivorous animals. That's why nature has provided all
the healthful nutrients in the form of vegetarian food, including major grains,
fruits, vegetables, dried fruits etc., which you eat every day.
Vegetarian diet keeps the body and mind calm and balanced.
Vegetarian diet keeps your body non-toxic, clean and pure. Increases immunity
power. Therefore, vegetarian food is the best for a person.
