Change your diet plan to remain healthy, energetic and better immune system.Skipping a meal is the most dangerous step for anyone’s health. One should take a proper vegetables, fruits and pulses loaded meal at this time.
Nutrition Week is celebrated from September 1 to September 7 to spread knowledge about nutrition and its importance for the human body, after the Food and Nutrition Board launched it in 1982. According to a report published in 2017, globally, 1 in 5 men die of poor diet. The figures brought an alarming situation to manage a balanced diet for every citizen. To remain healthy, energetic and better immune system, you can replace your regular diet plan with a nutritious diet plan.
Change your diet plan with these 5 nutritious meals
1. Breakfast: Begin your morning with a hot bowl of steamed vegetables with ghee and butter, add some dry nuts and fresh fruits along with it. This high fiber meal will give an energetic beginning to your day. If you crave for Tea and Coffee in the morning, then, take one small cup of green tea or herbal tea or coffee made up with brown sugar.
2. Mid-Morning Meal: This meal should be a healthy and nutritious one as this is the perfect time when your body gets enough energy to break down the cellulose and strengthen you from inside. This meal also gives your body enough time to digest heavy fats. You can have bread, boiled eggs, fish,nuts and seeds and grilled vegetables with some shakes or fresh juices.
3. Lunch: It is another important meal of the day because it includes both vegetables and flour in the meal and it is extremely nutritious. Skipping a meal is the most dangerous step for anyone’s health. One should take a proper vegetables, fruits and pulses loaded meal at this time. One can include a fresh vegetable salad, chapatti,green leaves with this meal.
The seasonal rule of eating is the bedrock of Ayurveda and is a time-proven one to deliver health and prevent disease. For example, some vegetables like cucumbers, radishes, lettuce, bottle gourd, spinach are considered cooling as they help to lower the body temperature. Eat more of these in summers. And some foods, such as raw garlic cloves with allicin, which are known to improve circulation and warm the body.
4. Evening Tea/snacks: Generally, people feel hungry in the evening hours so they usually take a tea break for that. But, the consumption of tea is not nutritious for the human body. So, you can replace your evening tea with soups, juices, or fruits. You can replace fried snacks with baked and boiled vegetables and cereals.
5. Dinner: It should be the lightest meal of the day. People should not take any heavy meal after 7 pm, otherwise, it does not get digested in the meantime and harm your body. Take boiled vegetables and fruits in this meal.
Tips or a wholesome diet you can easily integrate in your everyday life:
| 01 | ENJOY DIVERSITY | No food alone contains all the nutrients. The more varied our food, the lower the risk for an unbalanced diet. |
| 02 | 5 A DAY | Enjoy at least 3 servings of vegetables (about 400g) and 2 servings of fruit (about 250g) every day. In terms of quantity, vegetables and fruits should make up the largest food group in a wholesome diet.
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| 03 | ANIMAL PRODUCTS AND
GRAINS |
Dairy products such as yoghurt and cheese can be enjoyed daily. Fish rather only once or twice a week and meat not more than 300 to 600g per week. For grain products, the wholegrain variant is the best choice.
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| 04 | VEGETABLE OIL | Use vegetable oils as they have more unsaturated fatty acids. For example, walnut,flax seed,olive oil are good to take.
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| 05 | REDUCED SUGAR AND SALT | Use sugar and salt sparingly or avoid using, better use herbs and spices instead.
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| 06 | LOTS OF WATER | Drink about 3.5 litres per day, preferably water.
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| 07 | TASTY AND GENTLY PREPARED | Cook food as long as necessary and as short as possible while using little water and fat. A gentle preparation maintains the natural taste and protects the nutrients.
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| 08 | TAKE YOUR TIME AND ENJOY | Even in stressful everyday life you should treat yourself to a break and not to eat on the go. Slow and conscious eating promotes enjoyment and satiety.
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| 09 | SUFFICIENT EXERCISE | Wholesome nutrition and physical activities belong together. This includes not only regular sports, but also an active everyday life: take the stairs instead of the elevator, instead of the car or bike go on a nice walk .
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Dr.Nandhini V. Mohan & Dr Venkataramana Hegde
Veda wellness center
Nisarga Mane Sirsi
Uttarakannada District
Ph: 9597019032/ 9448729434
Email : nisargamane6@gmail.com
