Sir, I am very thin and always fall ill please tell me any diet plan which will keep me healthy and also I have vitamins deficiency please help.
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1: Switch to 100% whole-wheat or whole-grain bread. Just switching to whole grains from refined grain products benefits your body about 10 different ways, from lengthening your life span to helping control weight to reducing your risk of type 2 diabetes, heart disease, stroke, and cancer. Every sandwich made with 100% whole wheat bread instead of white bread, for example, adds about 4 grams of fiber along with an assortment of vitamins, minerals, and phytochemicals. 2: Use mustard on sandwiches instead of mayo. Mayonnaise or mayo-based spreads are one of the worst condiment choices because they're usually high in calories, fat grams, and omega-6 fatty acids. Every sandwich made with a teaspoon of mustard instead of a tablespoon of mayonnaise, for example, trims 100 calories, 11 grams of fat, 1.5 grams saturated fat, and 7.2 grams omega-6 fatty acids from your daily total. 3: Make your oatmeal with skim or 1% milk instead of water. Whether you prefer instant or regular oatmeal, this simple step will boost the protein and calcium in your breakfast. Using 2/3 cup of skim milk instead of water adds 6 grams of quality protein, 255 milligrams (mg) potassium, 205 mg calcium, 14% of the Recommended Dietary Intake for vitamin B-12, and 67 international units (IU) of vitamin D. 4: Add a little ground flaxseed to yogurt and smoothies. Do this every time you reach for a yogurt or order a smoothie. Adding 2 tablespoons of flaxseed adds 4 grams of fiber, 2.4 grams of healthy plant omega-3s fatty acids, and some healthy phytoestrogens (lignans) to your snack.
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Dear lybrateuser, - To be healthy & to boost your immunity you have to consume a well balanced diet with more of fruits, vegetables including green leafy ones, whole grains such as whole wheat, brown rice, oats, quinoa, barley instead of refined ones, also protein rich foods such as eggs, lean meats, milk and milk products like cheese,yogurt, buttermilk, cottage cheese, tofu, beans, lentils, pulses, sprouts, peas, nuts such as almonds, walnuts, pista, cashews & peanuts - include a protein rich food in each of your meals and also as a snack in-between meals to boost your protein content -consuming a well balanced diet does not require you to take vitamin supplements, only if a particular vitamin is deficient you should take the specific supplement.
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