I am 174 cm and 66 kg
how to enhance the present scenario and which foods shouldn't and should be eaten, in what quantities and in what interval.

Question

Dear lybrateuser,
-You should have a balanced diet which provides all nutrients & energy to the body throughout the day, include food items from all food groups
-do not skip breakfast as it is a very essential meal to provide with the energy you require through the day,have a combination of a carbohydrate with a protein, a bowl of milk with cereal & fruit, whole wheat bread with egg, poha with groundnuts,a fruit, nuts
-for other meals & snacks can have a combination from fruits & vegetables, especially green leafy vegetables, whole grains like whole wheat, brown rice, jowar, bajra, corn, dairy foods like milk, eggs, yogurt, paneer, butter milk, lean meats, fish & chicken, beans, soya products, legumes,pulses, nuts, seeds, also have 7-8 glasses of water 
-have meals on regular time, 5-6 meals are better than 3 large ones, also can have snacks in between meals, eat dinner 2-3 hrs before bed time
-limit your portions to a small katori, have fruits 2-3 servings, vegetables4-5 servings, have small meals every3-4 hrs.

Nash Kamdin · Accepted Answer

Dear lybrateuser,
-You should have a balanced diet which provides all nutrients & energy to the body throughout the day, include food items from all food groups
-do not skip breakfast as it is a very essential meal to provide with the energy you require through the day,have a combination of a carbohydrate with a protein, a bowl of milk with cereal & fruit, whole wheat bread with egg, poha with groundnuts,a fruit, nuts
-for other meals & snacks can have a combination from fruits & vegetables, especially green leafy vegetables, whole grains like whole wheat, brown rice, jowar, bajra, corn, dairy foods like milk, eggs, yogurt, paneer, butter milk, lean meats, fish & chicken, beans, soya products, legumes,pulses, nuts, seeds, also have 7-8 glasses of water 
-have meals on regular time, 5-6 meals are better than 3 large ones, also can have snacks in between meals, eat dinner 2-3 hrs before bed time
-limit your portions to a small katori, have fruits 2-3 servings, vegetables4-5 servings, have small meals every3-4 hrs.

I am 174 cm and 66 kg how to enhance the present scenario and which foods shouldn't and should be eaten, in what quantities and in what interval.