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Diet Chart For indian

Last Updated: Jun 20, 2024

About

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Diversity in Indian culture is responsible for diversity in the Indian diet. Food is substantially different in various parts of India and uses locally grown produce, be it spices, herbs, vegetables, and fruits. The traditional Indian diet uses less processed and more natural ingredients. The meals are a sit-down affair with family, friends.

Over the years, the influence of Mughal, Turks, Mauryans, Guptas, Portuguese and British is clearly seen in the Indian diet, but have easily been incorporated owing to the versatility and continuous evolution.

Indian diet is one of the healthiest diet, rich in taste, texture, and most of all satisfying, if prepared with minimal oil and healthy cooking methods.

Most of the food is prepared from scratch, using fresh produce which means less preservative and more nutrients.

The basic north Indian diet consists of Lentils (contains vitamin A, B, C, E, are rich in calcium, iron, potassium, dietary fibers, help in controlling blood sugar, blood cholesterol and increases digestion), Grains (contains wheat, jowar, bajra, barley, these are rich in fibers, carbohydrate), fresh Vegetables, and Fruits.

Indian cooking uses spices like Turmeric which reduces cholesterol, blood pressure and prevents blood clotting, Curry Leaves washes out toxins from body, cuts down fat, prevents greying of hair, Chilly burns fat and improves metabolism, Garlic is antibacterial and reduces cholesterol, fat.

Curd, an essential part of south Indian diet, keeps the digestive tract healthy. Calcium prevents the development of Insulin resistance.

Diet Chart

Sunday
Breakfast (8:00-8:30AM)Aloo Paratha (2) + Raita (1 cup)
Mid-Meal (11:00-11:30AM)Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM)1 cup moong dal + 1 cup bhindi + 2 chapatti + salad
Evening (4:00-4:30PM)Tea/ Coffee (1 cup) + Boiled Chana Chat (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Jeera Aloo (1 cup)
Monday
Breakfast (8:00-8:30AM)Chapati (2) + Daal (1 cup)
Mid-Meal (11:00-11:30AM)Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM)1 cup rajma + 1 cup gobhi aloo + 1 cup cucumber raita + 1 cup rice + 1 chapatti + onion salad
Evening (4:00-4:30PM)Tea/ Coffee (1 cup) + Aloo Chat (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Mix Veg.
Tuesday
Breakfast (8:00-8:30AM)Cheela (2) + Raita (1 cup)
Mid-Meal (11:00-11:30AM)Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM)1 cup chicken curry + 1 cup boiled rice + 2 chapatti + salad
Evening (4:00-4:30PM)Tea/ Coffee (1 cup) + Papri Chat (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Fish Curry (1 cup)
Wednesday
Breakfast (8:00-8:30AM)Veg. Poha (1 cup) + Raita (1/2 cup)
Mid-Meal (11:00-11:30AM)Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM)1 cup white chana + palak paneer + 1 cup rice + 1 chapatti + salad
Evening (4:00-4:30PM)Tea/ Coffee (1 cup) + Mur-mure Chat (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Mustard Greens (1 cup)
Thursday
Breakfast (8:00-8:30AM)Aloo Paratha (2) + Raita (1 cup)
Mid-Meal (11:00-11:30AM)Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM)1 cup soy bean curry + 1 cup tinda vegetable + 2 chapatti + salad
Evening (4:00-4:30PM)Tea/ Coffee (1 cup) + Boiled Chana Chat (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Bottle Gourd Curry (1 cup)
Friday
Breakfast (8:00-8:30AM)Chapati (2) + Daal (1 cup)
Mid-Meal (11:00-11:30AM)Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM)1 cup fish curry + 1 cup boiled rice + 1 chapatti + 1 cup ghia raita + salad
Evening (4:00-4:30PM)Tea/ Coffee (1 cup) + Aloo Chat (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Matar n Mushroom Curry (1 cup)
Saturday
Breakfast (8:00-8:30AM)Veg Upma (1 cup) + Raita (1/2 cup)
Mid-Meal (11:00-11:30AM)Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM)1 cup chicken curry + 1 cup rice + salad
Evening (4:00-4:30PM)Tea/ Coffee (1 cup) + Papri Chat (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Kofta (1 cup)

Food Items To Limit

  1. Avoid candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, desserts, and pastries contain simple carbohydrates.
  2. Avoid margarine, butter, eggs, milk, cheese, and red meat are high in saturated fat.
  3. Avoid eating red meat as it contains high levels of saturated fat that shoot up the cholesterol levels in the blood.
  4. Avoid eating fried foods such as fried chicken, deep fried foods, and potato fries.
  5. Avoid alcohol
  6. Avoid aerated and artificially sweetened drinks.

Do's And Dont's

Do's:

  1. Eat Healthy Fat to Lose Weight
  2. Eat 2-3 hours before going to sleep
  3. Make Healthy Swaps
  4. Follow Smart Tips for Dining Out

Don'ts:

  1. Don't starve yourself
  2. Dont dehydrate yourself
  3. Dont eat if your are not hungry
  4. Dont eat too much saturated fat

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Food Items You Can Easily Consume

  1. Non-starchy fruits and vegetables
  2. Complex carbohydrates, found in whole grain bread and pasta, bran, etc.
  3. Use olive oil, vegetable oil, rice bran oil, canola oil, mustard oil, and peanut oil.
  4. Eat lentils, beans, soy, mushroom, tofu, fish, turkey, chicken breast, and lean cuts of beef.
  5. Have five or six small meals throughout the day.
  6. Eat a heavy breakfast

References

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Written ByDrx Hina FirdousPhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child CarePharmacology
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Reviewed ByDt. Triveni KovvadaDiploma In Diet & NutritionDietitian/Nutritionist

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